Fitness/Diet and Nutrition

Core Stability Example

The following are brief instructions on just 3 of the exercises that can help you tighten your core muscles and feel stronger.

Read through the instructions before attempting the exercises and ensure that you have the correct area to do them in.

Spend 2 minutes moving your body i.e. walking around the room or lightly jogging.
Find a space and Lie on your back with your knees raised ensuring that your back is flat to the floor. Breathe deeply and calmly. On every exhale squeeze your stomach muscles in and feel like you are pulling your belly button to the floor. Hold for 5 secs and then Inhale. Repeat for 2 mins.
Next roll to your side. Prop yourself up on your elbow (forearm and wrist flat to the floor) feet together. Hold your body off the ground so that only the side of one foot and your arm are in contact with the floor. Hold your body up, tight, straight and steady for 30 secs. 10 secs rest and then repeat once.
Change sides and repeat the above.
Next roll on to your front. Prop yourself up using both elbows (forearms and wrists touching the floor) pull your body off the floor so that only your toes and arms are touching the floor. Hold your body up, tight, straight and steady for 30 secs. 10 secs rest and then repeat twice.
To finish off, remain on your front raise your body up as above and then push yourself up (keeping your body straight and tight) to your hands in to the press up position right hand first then left hand. Once in the press up position go back to the elbows position right elbow then left elbow. All the time keeping only your toes on the floor and keeping your body held up and straight. Repeat this for 30 secs and then rest for 10 secs. Repeat twice.

(These exercises should be taken very seriously. If there is a feeling of discomfort or pain at any time then you must stop and consult a physician.)