Core workout easily done daily at home

Tue., May 20, 2014

Anthony L. Komaroff Universal Uclick

DEAR DOCTOR K: I’d like to strengthen my core. Can you describe some exercises to start? Will I need any special equipment?

DEAR READER: Your “core” muscles include your abdominal, back, side, pelvic and buttock muscles. Building a strong, flexible core will improve your athletic performance, enhance your balance and stability, and make everyday acts such as bending, turning and reaching easier.

Standing core exercises are a good place to start. I’ll describe two of these exercises here and put photographs showing proper form for them on my website, AskDoctorK.com.

• Side leg lift. Stand up straight with your feet together and your hands on your hips. Lift one leg straight out to the side until your foot is about six inches off the floor. Return to the starting position. Do one to three sets of 10 reps with each leg.

• Side squat with knee lift. Stand up straight with your feet together and hands by your sides. Step to the right, hinge forward at your hips and bend your knees to lower your buttocks into a squat. As you do, clasp your hands loosely in front of your chest. Lift up from the squat and bring your right foot up and your hands to your sides. Do one to three sets of 10 reps with each leg.

You can do many core exercises without any special equipment, using only your body weight to help you build strength. You can also incorporate one or more of the following types of equipment into your routine:

CHAIR. Choose a sturdy chair that won’t tip over easily.

MAT. Choose a nonslip, well-padded mat.

YOGA STRAP. This non-elastic strap helps you position your body properly during certain stretches.

MEDICINE BALLS. Similar in size to a soccer ball, medicine balls come in different weights. Start with a 4- to 6-pound ball.

STABILITY BALL. Large, inflatable orbs called stability balls come in several sizes. Check the package for a size chart based on your height.

BOSU. A Bosu Balance Trainer is half a stability ball mounted on a heavy rubber platform that helps hold it firmly in place.