Strengthen Your Core Without Crunches

Want to strengthen your core? Here’s two exercises to try.

Normally, when people think about exercises for core strength, they think about crunches.

These two simple exercises target your core, glutes, low back, and pelvic floor — without crunching!

Strengthen Your Core

In this video, Physical Therapist Kristina Hines PT DPT shows you two exercises to strengthen your core, glutes, low back, and pelvic floor.

Lay down on a mat, table, or bed.

Take any type of belt and wrap it around the outside of your legs. Once it’s in place, push out against the belt. This pushing activates your glute muscles.

While still pushing outward, drive through your heels and lift your butt. Hold like this for ten seconds, making sure to keep pushing out into the belt.

Start with five reps at ten seconds. As you get stronger, add additional hold time.

This exercise is great for your low back and outer hips.

To target your pelvic floor, remove the belt and gently squeeze a ball between your knees.

While continuing to squeeze inward, push through your heels and raise your butt. Hold like this for ten seconds.

Like the previous exercise, start with five reps at ten seconds. As your pelvic floor strength increases, add additional hold time.

Want a stronger core in 2022?

Sign up for the 2022 YMCA Wellness Series to recharge, refresh, and renew your health!

Registration is free, and all classes are held online with leading Western New York healthcare professionals.

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