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Having a strong core supports your body in pretty much everything you do, but it doesn’t take fancy workouts or equipment to get one. According to personal trainer and pilates instructor Nathalie Hayward, you can strengthen your core by incorporating movements into your daily life.
"Being strong in the gym or your exercise class is one thing, but being aware of your core in everyday life, and how it helps with almost everything else, is actually much more important," she explains.
These are the seven things Hayward recommends to strengthen your core in your daily life:
- Stand on one leg - Do it while you’re brushing your teeth by lifting one foot off the floor, making sure you aren’t leaning away from the lifted foot, and that you can feel the muscles in your sides engage to help you balance. Start with three sets of five-second holds on each side and build up from there.
- Carry groceries in one hand - Hold your heavy bag in one hand for five steps, then switch hands, ensuring you’re not leaning away from the load. Progress by increasing the number of swaps per trip.
- Standing side planks - Stand with your elbow against a desk, counter or wall. Make sure your hips don’t drop inwards and build up how long you do it over time.
- Take the stairs hands-free - Walk up the stairs without holding the handrail to activate the lateral core in an alternating pattern with every step. Progress by taking two stairs at a time.
- Standing pelvic tilts - “Imagine you’re trying to lift your hip bones up toward your ribs,” Hayward explains, “pulling your belt buckle to your chin.” Try doing them in the shower, start with sets of five and build up.
- Seated foot raises - While you’re sitting, put both feet on the floor, then lift one up, hold for five seconds, then lower and repeat on the other side. Progress by holding for longer each time.
- Exhale every breath fully - Just squeezing every last bit of air with every breath causes core engagement, Hayward says. Start with three seconds and build up from there.
Check out the article at Insider