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Core Strength Exercises

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Knee Twist

Start out by lying on your back with your knees bent. Try to keep your lower back flat and slowly lower both knees together toward the floor. Hold this position for ten seconds and then go back to the starting position. Repeat this on the other side. Repeat this exercise ten times.

Abdominal Crunch

Start out by lying on your back with feet together and raise dup. Raise your shoulders up so they are about four inches off the ground. Be careful not to use your hands to pull your head up. Hold this position for three seconds and then lower. Repeat this exercise ten times.

Start out by lying on your back and trying to keep your low back in contact with the ground. Slowly lift your right shoulder up about six inches off the ground. Hold this for one second and then lie flat again. Repeat this ten times alternating right shoulder and left shoulder. DO NOT DO A FULL SIT UP OR PUT YOUR HANDS BEHIND YOUR NECK TO PULL YOURSELF UP.

Hamstring Stretch

Lie on your back. Place a belt or rope around the arch of your foot and straighten your leg. Slowly pull your leg to a straight up position. If you are able to, have your leg point straight up. If you are not able to, pull your leg up as far as you can without discomfort or pain.

Side Bend

Stand straight up and put your hands above your head. Slowly reach your hands to the right. Hold this for ten seconds and then return to standing straight up. Pause a minute and then slowly reach your hands to the left and hold this for ten seconds. Return to the straight up position again and pause. Repeat this exercise ten times.

Squats

Stand with your feet a shoulder width apart. Stretch your hands out for balance. Lower your body slowly until the thighs are horizontal being careful not to bounce up and down. Hold this position for five seconds and then stand. Repeat this exercise ten times.

Leg Swings

You may put one hand on the back of a chair for balance if needed when doing this exercise. Stand on your right leg and extend your left leg out in front of you until it is almost touching the floor. Slowly begin to swing the left leg to the side so the leg may touch the floor and then back behind you and then back to the starting position. By doing this, your leg will have made a large semi circle. Repeat this exercise ten times and then switch legs.

Standing Rotation

Hold a stick or broom across your shoulders. Slowly rotate your shoulders to the left and then to the right without moving your feet. Do this exercise for five minutes.

Moguls

Place a towel on the floor. Start on your right foot with your left hand on the floor. Jump upward from this position across the towel landing on your left foot and right hand. Hop from side to side for one minute and then rest. Repeat this exercise for ten one-minute intervals.

Modified Abdominal Curl

Lying on your back, cross your right leg over your left leg. Grab the left hamstring and begin to pull toward you while raising your leg to 90 degrees. Repeat with the opposite leg.