Exercises to strengthen your core and reduce backpain

You can do the following five easy exercises at home without the need for any expensive equipment or a gym membership. They have been specially devised to help strengthen the core muscles around the middle of your body which has been proven to help against back pain.

It is wise to seek the advice of a doctor if you are suffering from any form of back pain before embarking on any sort of exercise. Some back ailments may be exacerbated by any type of exercise – a trained health professional will be able to tell you what routines and regimes can be followed safely.

The Knee Fold Tuck

To perform the knee fold tuck you sit tall, place your hands on floor bend your knees and squeeze a playground ball between them. You then lift your knees so your shins are about parallel to the floor and extend your arms. Pull your knees toward your shoulders, keeping your upper body still. Bring your knees back to the starting position. Repeat this 15 to 20 times.

The Climbing Rope

Sit with your legs extended and feet turned out in a V position with toes pointed. Contract your core stomach muscles and roll your spine into a C-curve. Lift your arms and move them as if you were climbing a rope. Twist your body slightly with each reach. Do 20 reaches with each arm.

The Side Balance Crunch

Begin this with your left knee and left hand on the floor and your right arm straight up. Extend your right leg so your body forms a straight line. Pull your right knee toward your torso and right elbow toward your knee. Straighten your arm and leg. Repeat this 10 times, then switch sides.

The Circle Plank

This simple exercise requires you to start in a plank position with your abs pulled in tight. Pull your right knee in and circle it clockwise, then counter clockwise. Keep the rest of your body stationary. Repeat five times, and then switch over legs.

The Sliding Pike
Begin this exercise in a plank position again on an uncarpeted floor. Place your hands under your shoulders and a towel under the feet. With your legs straightened, raise hips and draw your legs towards your hands into a pike position, your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.

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