Back Brace of Plastic, Abs of Steel? Core, Abdominal, and Back Exercises for Everyone!

It's a universal concept that physical activity and exercise is beneficial for health and overall well-being. That being said, sometimes it's hard to incorporate exercise into daily life, especially if you have a medical condition that may alter certain fundamental movements and movement patterns. Studying Kinesiology at university has really allowed me to better understand movement and exercise, and how relevant it is to my Scoliosis. Naturally, the way people with Scoliosis move is unique depending on the degree(s) of curvature or skeletal and muscular alignment. Since being diagnosed with idiopathic Scoliosis, I've been encouraged by health physicians to stay active and maintain muscular strength in my core (as well as abdomen and my back). 'Core' strength is beneficial to everyone, but especially those with Scoliosis as it helps support the spine and strengthens the muscles supporting the upper body.

Thus, I've decided to share six different types of exercises that I do every night to maintain my core strength! These exercises are quick, relatively easy, and can be done anywhere without any equipment.

Exercise #1 - The Plank:

The plank is a simple exercise which focuses on abdominal, core, and back strength. Depending on what's most comfortable, people will either do the Forearm Plank (first video), or the Hand Plank (second video). If you're up for the challenge, you can try the Up and Down Plank (third video). The main thing to keep in mind for the two basic planks is that ideally you should be able to draw a straight line from the feet through to your shoulders.

Exercise #2 - The Squat:

Squats are one of my favourite exercises of all time! Not only does it improve your core strength, but it also exercises your legs and gluteal muscles! The most important thing to keep in mind while performing a squat is that your feet should be shoulder-width apart, and your knees should always be directly over your toes. If squats are new to you, I recommend doing them in front of a mirror to ensure that your knees aren't collapsing inwards or outwards to avoid injury. If you'd like to challenge yourself with squats, try squatting while holding weights.

Exercise #3 - Russian Twists:

The Russian Twist is a great exercise to work on your core and abdomen, as it engages all of your abdomen muscles, focusing on your external and internal obliques (side muscles). In my videos I'm using my Physiology textbook as a weight; however, these do not need to be preformed with weight - simply mimicking these movements will still engage your core and abdominal muscles! Remember to keep your legs and feet together while performing the traditional Russian Twist (first and second video). If you'd like a challenge other than adding weight, try to perform the Russian Twist with your feet hovering off of the ground (third video).

Exercise #4 - Mountain Climbers:

Mountain Climbers are an absolute killer exercise as they engage almost every muscle group in the body! This not only strengthens your core, abdomen, and shoulders (back), but also your legs and hips. Also, since you're legs are moving quickly, it gets your heart pumping faster, which is really good for your cardiovascular health! Similar to the basic plank exercise, you'll want to keep your body in a straight line. Make sure that your body weight is distributed equally over the palms of your hands, and that your shoulders do not rise towards your ears.

Exercise #5 - Defying Gravity:

Exercises that 'defy gravity' are great exercises for your core as the gravity adds natural resistance (which in turn increases muscular endurance in your core). In all three exercises, you'll want to ensure that your hands rest flat along your sides, and that your back doesn't start to arch and remains as flat as possible on the ground. If the first exercise (first video) is too challenging, try doing the Reverse Crunches (second video)! If the first exercise isn't challenging enough, try the Flutter Kicks (third video)!

Exercise #6 - Super Woman:

This is my favourite lower back exercise as you can really feel your extensor muscles working! Essentially you'll want to try to coordinate your arm and leg movements for maximum muscle engagement. If moving both pairs of limbs at the same time is too challenging, you may want to try just moving your arms and upper body up. The key to this exercise is remaining in control while bringing your limbs up towards the ceiling and down toward the ground.

This blog is my own personal experience and journey with Scoliosis. It is not a medical blog, and if anyone has concerns about their own health, they should see a physician.