CORE STRENGTHENING EXERCISES

10 - 15 Minutes
[THESE CORE STRENGTHENING EXERCISES ARE DESIGNED TO BE INSERTED INTO ONE’S DAILY EXERCIDE PROGRAM OC-
CASIONALLY, IN ORDER TO BUILD CORE STRENGTH. THIS IS IMPORTANT FOR ALL ACTIVITIES IN GENERAL, AND ESPE-
CIALLY FOR THOSE SITTING FOR LONG PERIODS OF TIME STRONG CORE MUSCLES HELP TO KEEP THE SPINE ERECT,
MAINTAINING GOOD POSTURE. THIS KEEPS THE BACK STRAIN-FREE, AND HAS A BENEFICIAL IMPACT ON OVERALL
HEALTH. THE CORE-STRENGHTENING EXERCISES SHOULD BE DONE 3 - 4 TIMES PER WEEK.

1. Kandhar¡sana (5-6 mins)

• Lie flat on the back with the legs together and hands by the sides of the body palms down.
• Bend both knees and place the feet directly in front of the buttocks.
• Grasp the ankles if comfortable, otherwise lay the arms flat along the floor, shoulder-width
apart, palms down.
• Tighten the abdomen, stomach and buttocks and lift the hips to form a straight line from the
knees to the chin.
• Keep the abdomen, stomach and buttocks tight, do not allow
them to relax. Hold breathing evenly.
• Release the body down to the floor. Take a few deep breaths and
repeat.

• From the same starting position, again lift the hips up, keeping
the abdomen, stomach and buttocks tight. From this position
straighten the right leg keeping it in line with the body. Point
the toes forward. Hold, breathing evenly, maintaining the tight
abdominals and buttocks.
• Replace the right foot on the floor, and repeat on the other side.
• Replace the left foot on the floor and lower the hips to the
ground.

• Extend the legs out and release the arms out to the side, palms up. Relax and feel the effect
of this exercise on the abdomen and lower back.

2. Plank sequence (3-5 mins)

• Lie flat on the stomach with the legs together. Bend the elbows and bring the hands under
the shoulders, the palms facing each other. Keep the elbows close
in to the body.
• Make fists with the hands and tuck the toes under.
• Taking the weight on the elbows, forearms and fists lift the entire
body up balancing on the forearms and toes. Adjust the position of
the body so that the elbows are directly below the shoulders.
• Tighten the abdomen and buttocks. Hold the pose breathing evenly, mainting a straight line
from the head to the heels. Do not raise the abdomen or allow it to sag. Focus on maintain-
ing the stomach and abdomen tight.
• Release the body down to the floor, and relax for a few breaths. Repeat.

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• Roll onto the right side, bend the right arm, raise the torso up and
support the weight of the upper body on the elbow and forearm.
The hand forms a fist, and the forearm extends directly away from
the body.
• Lift the hips, forming a straight line with the entire body. Balance
on the forearm and the edge of the right foot. Hold this position
breathing evenly. Do not raise the abdomen or allow it to sag. Keep the abdomen and but-
tocks tight.
• Release the body down to the floor and come back onto the stomach. Repeat on the other
side.

3. Shoulder & Upper back exercise (1 min)

• Come onto all-fours, the knees hip-width apart. The hands are below
the shoulders, knees below the hips.
• Without moving the palms squeeze the shoulder blades together. Al-
low the chest to extend and expand forward. Hold this position for a
few breaths and then release.
• Perform 4 - 6 rounds.

4. Alternate leg & hand stretch (2-4 mins)

• Come onto all-fours, the knees hip-width apart. The
hands are below the shoulders, knees below the hips.
• Tighten the abdomen and draw the stomach muscles
in towards the spine Simultaneously stretch the right
arm forward and the left leg backwards, keeping both
straight and parallel to the ground. Look forward and
blance in this position. Hold for 6 - 10 breaths.
• Bring the arm and leg down and repeat on the other side.
• Perform 2 - 3 rounds.
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