A Simple Favorite Core Exercise

Many of our clients at Saratoga Health and Wellness ask about shaping up their “core”, but few really understand what the “core” is or how it relates to healthy function. Most people believe that it pertains to that desirable little ‘six-pack’ that should reside on the front of your torso. Well that’s a small part of it. Your core is actually a complex bunch of muscles that criss-crosses your abdomen, low back and mid back. The muscles originate from your pelvis and attach to your ribs, spine and scapula (shoulder blades). Essentially, these muscles form your ‘trunk’ and are responsible for creating a stable base to allow for safe (injury-free) movement of your periphery (arms & legs).

The exercise noted below is important for strengthening your glutes (yes, your butt), and the multifidus (muscles running along each side of your spine). Strong glutes and low back muscles allows the pelvis to maintain a neutral position during any lifting or twisting exercises. If you’ve ever had low back pain, this simple exercise may help to minimize future episodes of discomfort and help strengthen and stabilize this notoriously weak area.

Instructions for the Glute Bridge

• Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. If you attempt this exercise with a stability ball, you should rest your head, neck and shoulder blades on the ball. All other instructions below can still be followed.
• Make sure your feet are under your knees.
• Tighten your abdominal and buttock muscles.
• Raise your hips and try to create a straight line from your knees to your shoulders.
• Visualize pressing your flat feet into the ground
• Tighten your abdominals and try to pull your belly button back toward your spine.
• If your hips sag or drop, lower yourself back on the floor.
• If you begin to feel cramping in your hamstrings, lower your buttocks and attempt to bring your heels closer to your butt. Try again.