Fitness hack: 3 steps to core strength
Forget crunches and sit-ups, for that core of steel you’ve always dreamed of you need to work on core mobility, core stability and core strength. Set aside 20 minutes three times a week to give these three exercises a go:
The hip roll
Lie on the floor, bend your knees and place your feet on the floor. Gently roll hips to the left, then to the right, keeping your upper back flat. Relax.
Lie on your back with knees bent and feet on the floor, hip-width apart. Keep arms at your sides, palms facing down. Relax your head and shoulders. Slowly lift your buttocks off the floor until your body is in a straight line from your knees to your shoulders. Hold, and then lower with control.
Lie on your stomach. Lift your body off the floor with your forearms (elbows at 90 degrees) and toes. Keep your body in a straight line (without arching your back) and hold for between 30 seconds and one minute.
Once you have nailed this routine you’ll be well on your way to having improved your core strength which in turn will give you better balance, stability, flexibility and posture whilst decreasing your risk of sports injury and protecting you from lower back pain.