Core Strengthening

3 great exercises to strengthen your core, legs, and shoulders! These are easy and quick to do, and do not require equipment.

These could help you with coordination and boost your confidence. This also sets the foundation for safe resistance training that everyone should be doing, no matter what age. Could be 2 years old or 82 years old.

The squat:

  1. Set your feet for a stable foundation, a little more than shoulder width apart. Think of a foot as a tripod

  2. Drive knees out

  3. Hinge at hips. Keep chest up, back flat. Hips move first, then knees.

  4. Lower knees to at least 90 degrees or lower if able.

  5. Drive through the heels on the way up (hips and shoulders at the same pace).

It’s ok if the knee flexion is less or way more than 90 degrees. It’s ok if the hips are further back or if the knees come a little forward over the toes.


Quadruped:

  1. Start in tabletop position on the floor on your hands and knees, with the shoulders over wrists and hips over knees. 

  2. Hold up one arm straight in front and lift the opposite leg straight back for 30 sec.


Wall Angels: 

  1. Stand with your back against the wall, so that your core is engaged. 

  2. Keep shoulder blades down the whole time.

  3. Put your arms up at an L position against the wall. Then move them straight up as possible above your head. Then bend your elbows all the way down.


Source: UCSF Sports Medicine conference Dec 2020