Shore up your core

Five exercises to strengthen the muscles at the centre of your body

Wanitha Ashok

Source: Wanitha Ashok, fitness expert, Bengaluru

Model: Wanitha Ashok

Photos: Bhanu Prakash Chandra

Graphics: Sumesh C.N.

SINGLE LEG STANDING CORE EXERCISE

Stand with your feet hip-width apart

Lift one leg backwards to hip level; knees straight; arms outstretched, and body parallel to the floor

Contract your abs and hold the position for 30 seconds to one minute

Repeat on the other side

SIDE BALANCE CRUNCH

Lie down sideways on a mat, legs extended

Bring the floor-side elbow directly under the ceiling-side shoulder

Lift your hips off the floor and touch the ceiling-side elbow to the ceiling-side knee

Repeat four to five times

GLIDER SLIDING PIKE

Place a glider or folded napkin under both your feet

Get into a full plank

Glide both your legs forward, knees straight, and lift your back to form an inverted V

Glide back. Repeat eight times

PLANK TAPS

Place a bottle in the front of you and get into a full plank

Tap the bottle with one hand without sinking or lifting your lower back

Do the same with the other hand

Repeat 10 to 12 times

KNEE TUCK USING A BALL

Sit on a mat with your knees bent and your back straight

Place a soft ball between your knees

Raise your hands towards the ceiling

Hold for 30 seconds to one minute and repeat two to three times

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