What is the strongest position for your back to be in? Being upright with good posture! That is the only position that enables you to lift a very heavy load without hurting yourself. So let’s talk about a few ways to strengthen your core in that position.
Sitting: Sit upright without leaning on the back of your chair. Make sure there is a small arch in your low back and that your shoulders are slightly back (under your ears). Your neck should not be strained forward. Look straight ahead. Now draw in your abs by bringing your belly button straight back toward your spine. Hold this position, without holding your breath, for 10 seconds. Repeat at least 5 times or just maintain the position for 1-2 minutes.
Standing: Stand upright with your back in the same position as described above. Draw in your belly button toward your spine. Hold this position, without holding your breath. Maintain the abdominal contraction as you slowly march in place (only lift each leg a few inches each time you march). Use arm support if needed for balance. The goal is to maintain the same spine position and abdominal contraction the entire time you march (1-2 minutes).
Squatting: Stand upright with your feet spread apart. Draw in your abdominal contraction as above. Squat down and come up slowly, keeping the same upright position. There should be no movement in your spine; all the movement is coming from your legs. Maintain the abdominal contraction the whole time, and do not hold your breath. Repeat at least 5-10 times. Only squat as far as you can with proper back position. And decrease the depth of the squat so as not to cause any knee pain.
To be continued!