Quick Core Routine

Having a strong core is important to everyone. Athletes need strong cores to stay balanced, prevent injury, and create more power. Working people need to combat the damage that is done while sitting at a desk or standing all day. New moms need to regain strength after their pregnancy and a strong core helps prevent back pain. No matter who you are, a strong core can help you in your daily life movements of pushing, pulling, twisting, lifting, etc.

This quick core routine can be done at home or at the gym. All you need is space, a mat, and yourself.

Core Routine

Alternate Arm and Leg - 10x each side.

Start on all fours and extend your right arm and your left leg(See picture at far left). Tightening your tummy, balance in this position and then slowly draw the left knee to the right elbow as you round your back (See pic to the left). Extend the arm and the leg and return to your start position. Perform the movement ten times, then switch to the other side.

Plank - Hold 30sec - 60sec

Place your forearms and elbows on the mat, with your elbows directly below your shoulders. Straighten your legs behind you with your knees off the mat. Your body weight should be held up by your elbows and toes. Pull the belly-button in and try to lengthen your torso, making sure your hips do not sink to the floor or raise to the ceiling. Hold this position. If you feel this exercise in your back. Drop to your knees for a modified version.

Plank with Leg Raise - 10 - 15 lifts on each side

Start in the plank position described above. Maintaining your position, slowly lift your right foot off the floor followed by your left. Continue to "march" left then right for 10 - 15 lifts on each side. Make sure belly does not sag and hips do not lift towards the ceiling.

Side Plank - Hold 30sec - 60sec

Roll to one side. Line up your shoulders, hips, and feet so you are in a straight line. Prop your elbow directly under your shoulder with your forearm perpendicular to your body. Lift the hips up so that you body weight is held up by your feet and your elbow. Make sure hips do not twist or get pushed forward or backward from the line of your body. Hold and repeat on the opposite side.

Side Plank with Leg Lift - 10 - 12 lifts each side

Start in the side plank position except bend the knee of the bottom leg. Raise your hips up using your knee and your elbow to hold your body weight. Straighten and lift the top leg towards the ceiling. Make sure the foot and leg do not twist. Repeat 10 - 12 times then repeat on the opposite side.

Single Leg Bridge - 10-12 each side
Start lying on your back, knees bent and feet flat on the floor. Extend one leg straight out so the knees are parallel. Place your hands palms down on the floor. Tighten your torso, push through the heel of the foot on the floor and raise your hips towards the ceiling. Slowly lower to your starting position. Repeat 10-12 times then repeat on the other side.

Hip Extension - 10-12 each side
Start on all fours with your hands beneath your shoulders and your knee below your hips. Contract your core by pulling your belly-button to your spine, keeping your back flat. Extend the left leg straight out behind you so that it is level with your torso. Squeeze your butt and hamstring to raise the leg slightly up towards the ceiling. Don't let your back arch! Do 10-12 repetitions and then repeat on the other side.

Superman - Hold 15sec-1min

Start face down on your mat, arms reaching above your head. Tighten your core by lifting navel to your spin and bring your stomach slightly off the mat. Keeping your core tight, raise arms and legs up towards the ceiling. Keep breathing! While holding try to straighten arms and legs as much as possible. Hold for 15-60 seconds.

Back Extension - 10-12 repetitions
Start lying face down on your mat. Tighten your core, straighten your legs, and gently lift your head, shoulders, and chest off the ground. Try to reach legs straight and back as your lift. Hold for 2 seconds then return to your starting position.





If done correctly, core exercises can help support and lengthen your spine while giving you more power through your activities. It is important to start gentle. Also, if you have an occurrence of pain, stop immediately. As always, consult your physician before starting any exercise program.

Functional Exercises You Can Do Anywhere

This short routine can be performed anywhere and provide you with basic functional exercises to help support your core, back, and whole body. All you need is a band and something sturdy to loop it around.

Warm-up

Start with a light warm-up. Swing your arms in and out and then in little circles. Gently twist your torso left and right. To warm up the lower body do a few marches in place while tapping the thigh with the opposite hand. To warm-up the back of the leg and hamstring, kick the leg out straight while reaching for your toe with the opposite hand.

Next, add resistance to your warm-up by grabbing the band with your palms facing up and opening the chest up by pulling your arms back. You can do this motion in multiple directions as shown in the pictures.

Pulling Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Squat Pull - Loop the band around something sturdy. Start in a squat with knees bent and weight in the heels. As you stand out of the squat, pull on the band, bend the elbows keeping them close to the body, and pinch your shoulder blades down and back. As you sink back in to your squat, let the arms straighten back to the starting position.

Reverse Fly - Stand facing your band with your arms straight. Keeping your arms straight, open them wide to your sides. Keep your shoulders and neck relaxed. As you open your arms, pinch your shoulder blades together. Gently return to your starting position.

Pulldowns - Keeping arms straight and knees slightly bent, tighten your tummy and pull the band straight back to your hips. Arms should remain straight through the motion. Focus on using your abdomen and back rather than your arms. Gently return to your starting position.

Pushing Exercise - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Chest Press - Start facing away from the band. Elbows should be bent and by your sides with the band under the arm. Take a step with your right foot and push your arms out straight. Return to your starting position and repeat with the left foot.

Chest Fly - Open your arms out wide like you are waiting for a hug. Keeping your arms almost straight, bring your palms together while reaching out in front of you. It should feel like you are hugging a big tree. Keep your torso still, do not let it rock forward and back. Return to your start position.

Shoulder Press - Bring your elbows to your sides with your hands by your shoulders. Take a shallow squat and as you stand up push you right arm to the ceiling. Bring it down as you sink into your shallow squat and then stand and repeat on the left side.

Arm Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Tricep Press - Bring your elbows to slightly higher than shoulder level. Bend the elbows to 90 degrees. Keeping your elbows and shoulders still, extend your arm straight out in front of you. Gently return to your starting position. You can put one foot slightly in front of the other if there is to much strain on your low back.

Upper-cut Bicep Curls - Loop the band under the arches of both feet. Bend the right elbow as your rotate to the left and raise your fist to the ceiling. Return to neutral and then repeat the motion on the right.

Full Body and Lower Body Exercises - Repeat 2x

Do 10-20 reps depending on resistance and your fitness level.

Squat and Row - Loop the band under the arches of our feet and widen your stance. Criss-cross the band so you make an "X". Start in a squat with the weight in your heels. As you stand out of the squat, wing your elbows out to your sides and you pull the band up. Slowly return to your starting position.

Rocker Squat - Start in a traditional squat with your weight in your heels. Staying in the squat position, shift your weight forward onto your toes and lift your heels off the ground. Slowly start to shift your weight back to your heels till you can pull your toes off the ground. Shift your weight forward and back staying in the squat position.

Stretching Exercises - Do 1x

Hold each stretch for 30 seconds.

Figure 4 - Cross the right foot over the left knee. If you need to you can hold on to something for balance. Bend the left knee and squat down. You should feel this through the outside of your right hip and butt. Return to standing and repeat on the other side.

Quad Stretch - Kick your right foot back and grab it with your right hand. Pull the knees close together as you stand up tall. Think about pushing the knee behind you as you try to push your hips forward. Repeat on the left side.

Hamstring Stretch - Straighten your right leg out in front of you. Keeping your back mostly straight, lean over the leg. For a more intense stretch you can pull the toe up towards your shin. Repeat on the left side.

Back Stretch - Place your hands on a chair or table in front of you. Bend over as you keep your back straight. Try to lower chest in between your shoulders. Your body should be in an "L" position.

This routine should take 20-25 minutes. In all exercises make sure that your tummy is tight and your neck and shoulders are relaxed.