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While I am a firm believer in balancing your workouts and allowing your muscles to rest and recover, there are some simple yet effective core exercises you can do every day to optimize core health. Make a habit of building these into your bedtime routine — a quick 3 minutes can do a lot of good!
These exercises work the pelvic floor, transverse abdominis, and core/shoulder mobility. Universally we all need to strengthen these areas. These moves create good habits your body will use functionally throughout the day. They also help improve muscle imbalances, bad posture, back pain, urinary incontinence, and diastasis recti,
Below are three great exercises to do before bed. Do each for 60 seconds.
BENT KNEE FALL OUTS
Lie on your back with your knees bent and feet resting flat on the floor. Tighten your abdominals. Without letting your hip bones move, slowly lower one knee out towards the floor — only as far as you can without your pelvis moving. Slowly return to starting position. Alternate with other leg. Do not let your pelvis move.
ARMS OVERHEAD
Grab a small towel or even a t-shirt. Begin lying on your back with your knees bent, feet resting on the floor. Lift your arms perpendicular to your torso (straight toward the ceiling). On the exhale, tighten your abdominals, drawing your belly button in towards your spine, as you lift your arms overhead. Do not let your ribs rise. Return arms above to the starting position above your chest. Repeat.
REVERSE MARCHING
Begin lying on your back with legs bent. As you exhale, lift your one leg at a time to 90 degrees, as if marching. Continue to alternate. Maintain your low back on the floor and keep abdominals drawn down towards your spine.
