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3. Pilates Roll-Up / Yoga Sit-Up
- Why It’s Good for You: This move works the rectus abdominis, obliques, and transverse abdominis (the deepest core muscles that wrap around your waist like a corset and pull your abdomen inward and upward toward your spine.)
- Starting Position: Lie on your back with your legs straight, your feet flexed, and your arms reaching overhead on the floor. Press your low back into the floor.
- The Move: Exhale strongly and pull your navel in and up toward your spine. Roll up in slow motion, reaching your arms off the floor, then your shoulders and head, rolling up one vertebra at a time until you're sitting up with your abdominals still pulled in. Slowly roll back down. Repeat three to five times, adding more as your core gets stronger.
- Increase the Intensity: Cross your arms over your chest as you roll up.
- Why It’s Good for You: This exercise works all the core muscles, focusing on the obliques.
- Starting Position: Lie on your back with your hands behind your head, your chest lifted off the floor, knees pulled into your chest. Keep your low back pressed into the floor.
- The Move: Exhale strongly and pull your navel in and up toward your spine. Pull one knee into your chest while extending your other leg straight and rotating your torso toward the bent knee. Slowly switch legs, pulling the other knee into your chest and rotating your torso toward it while extending the opposite leg off the floor. Repeat five to 10 times, adding more as your core gets stronger
- Increase the Intensity: The closer your straight leg is to the floor, the harder the work for your core. Try extending your leg just inches off the floor, making sure your lower back stays on the floor.
5. Cobra Pose: Back Extension
- Why It’s Good for You: This move strengthens the erector spinae (the back muscles that extend your spine and prevent slouching) and other low back muscles.
- Starting Position: Lie on your stomach with palms flat on the floor near your ribs. Extend your legs straight behind you, and press the tops of your feet into the floor.
- The Move: Exhale strongly and pull your abdominal muscles in and up toward your spine. Lengthen out through your spine and slowly raise your head and chest off the floor, using only your back muscles. Do not push down into your arms to press up. Keep your hip bones on the floor, and gaze down at the floor to relax your neck muscles. Slowly lower back down. Repeat three to five times, adding more as your lower back gets stronger
- Increase the Intensity: Reach your arms long beside your head. Keep your elbows straight.