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Improve Your Posture and Prevent Aches: Core Exercises 101

Core exercises can help improve your posture and reduce aches outside of the gym, but if you’re not careful, they can also cause back pain. To prevent injury and get the best results, it’s important to warm up before exercising, use the right exercises, and maintain good form.

Boxing coach Kollins Ezekh recommends starting with deep breathing to activate your core and warm up the muscles you’ll be using. He also suggests using simple bodyweight exercises like planks, hollow body holds, and variations of those for a strong core.[0]

Ezekh says it’s important to perform these exercises slowly and control each movement. He also recommends syncing your breathing with the exercise, inhaling while lowering or bracing, and exhaling while pressing or lifting.[1]

When you’re just starting out, Ezekh suggests shorter sets to avoid overworking and breaking your form. Gradually work up to one minute planks as your core gets stronger.[1] Working on your core can help you stay more stable and prevent injury during full-body exercises like squats and deadlifts, and it can help improve your posture in everyday life.

To add more variety to your core workouts, try using a stability ball. This rubber equipment can help you extend your range of motion, build strength while moving, and create more balance.[2] Ezekh suggests warming up your shoulders, back, and core before using the stability ball. Some examples of stability ball exercises include the stability ball tuck, woodchop, low-to-high woodchop, and shoulder ROM.

Overall, it’s important to find the right balance between intensity and form of your core exercises. Remember to always warm up before exercising to get the most out of your workouts and prevent back pain.

0. “How to do ab exercises without back pain: personal trainer tips” Insider, 9 Feb. 2023,

1. “4 techniques to build core muscles without back pain” Business Insider India, 9 Feb. 2023,

2. “6 Benefits of the Stability Ball to Boost Your Balance and Range of Motion” BarBend, 4 Feb. 2023,

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