Upper core exercises

Upper core exercises target the muscles in your torso, including your abs, obliques, and lower back. Strengthening your upper core can improve your posture, reduce back pain, and enhance overall stability and balance. Here are some effective upper core exercises:

1. _Plank_: Hold a plank position for 30-60 seconds, engaging your abs, obliques, and lower back muscles.

2. _Crunches_: Lie on your back with knees bent and hands behind your head. Lift your shoulders off the ground, curling up towards your knees.

3. _Russian twists_: Sit on the floor with knees bent and feet flat. Lean back slightly and twist your torso from side to side, touching your hands to the ground each time.

4. _Leg raises_: Lie on your back with arms extended overhead and raise your legs straight up towards the ceiling. Lower your legs back down without touching the floor, and repeat.

5. _Bicycle crunches_: Lie on your back with hands behind your head and alternate bringing your knees towards your chest, as if pedaling a bicycle.

6. _Pallof press_: Hold a resistance band or cable handle and press it away from your body, keeping your core muscles engaged.

7. _Superman_: Lie on your stomach with arms extended in front of you and legs straight. Lift your arms and legs off the ground, holding for a few seconds.

8. _Bird dog_: Start on your hands and knees. Lift your right arm and left leg off the ground, holding for a few seconds before switching sides.