How to do exercises that strengthen core

Planks, side planks, bird dogs and hip bridges are just some of the exercises office workers can do to strengthen their abdominals, back, gluteal and hip muscles - the core. Here are some tips from the American Council on Exercise (acefitness.org) on how to do these exercises.

PLANK

Start by lying on your stomach on the floor or an exercise mat.

Place your elbows on the ground, directly under your shoulders.

Engage your core muscles and lift your torso and thighs off the floor.

Keep your torso and legs rigid. Your shoulders should be directly over your elbows with your palms facing down.

Hold the position for five seconds or more.

Slowly lower your body to the floor, keeping your torso and your legs stiff.

Planks can also be done in the “up” phase of a pushup, elbows straight and hands pressing the floor.

SIDE PLANK

Lie on your right side on an exercise mat with your knees bent. Your legs should be stacked one on top of the other.

Engage your core muscles and raise your torso. Support yourself on your right arm.

Keeping your abdominals engaged, brace your spine and lift your hips off the mat.

The longer you hold your hip off the ground, the more difficult the exercise becomes. To add difficulty, straighten your legs.

BIRD DOG

Start on your hands and knees on an exercise mat. Make sure your knees are below your hips and your wrists are below your shoulders.

Engaging your core muscles, lift your right arm and left leg off the floor simultaneously, stretching each until parallel to the floor.

Hold for five seconds, and then return your arm and leg to their starting positions.

Repeat the exercise with your left arm and right leg.

This exercise is good for stabilizing the lumbar spine.

HIP OR GLUTEAL BRIDGE

Lie on your back on the floor with your knees bent. Your feet should be flat on the floor, hip width apart.

Contract your abdominal muscles and lift your hips off the floor, pressing your heels into the floor for extra stability. Do not arch your back to lift your hips.

Hold for as long as you can, and then lower into the starting position.