Core abdominal and lower-back resistance exercises: Pelvic tilt and suitcase lift

Core abdominal and lower-back resistance exercises: Pelvic tilt and suitcase lift

By Sheri Colberg, Ph.D., FACSM

#5: Pelvic tilt   

Equipment needed: (optional) exercise mat

Main muscles worked: lower back, lower abdominals

Directions:

• Lie on your back on the floor with your knees bent, feet flat on the floor, and hands either by your sides or supporting your head.
• Firmly tighten your bottom, forcing your lower back flat against the floor.
• Relax and repeat.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

#6: Suitcase lift (or the right way to lift anything off the floor, even a pencil)

Equipment needed: dumbbells or household item, (optional) exercise mat

Main muscles worked: lower back, lower body (muscles involved in squats)

Directions:

• After placing the dumbbells or household items slightly forward and between your feet on the floor, stand in an upright position with your back straight.
• Keep your arms straight, with your hands in front of your abdomen.
• With your back straight, bend only your knees and reach down to pick up the dumbbells.
• Pick up the dumbbells or items in both hands, then push up with your legs and stand upright, keeping your back straight.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

In two weeks, this column will give two additional exercises to can be used to build functional strength, not just core strength. For more information, consult The 7 Step Diabetes Fitness Plan: Living Well and Being Fit with Diabetes, No Matter Your Weight by Sheri Colberg and The Science of Staying Young by John E. Morley and Sheri Colberg (2007).  Also, visit her web site at www.shericolberg.com for additional articles and access to her fitness blog.
www.diabetesincontrol.com