Exercises to strengthen your core
Exercise is really important to me - it's therapeutic. So if I'm ever feeling tense or stressed or like I'm about to have a meltdown, I'll put on my iPod and head to the gym or out on a bike ride along Lake Michigan with the girls.
Michelle Obama
Following on from last weeks blog, here’s six core exercises from well renowned personal Trainers I find really work for me! (Trainers Credited!)
1. The Forearm Plank
“Holding the plank position takes strength and endurance in your abs, back, and core. The plank is one of the best exercises for core conditioning, but it also works your glutes and hamstrings, supports proper posture, and improves balance. In addition, there are many plank progressions that can be done from a standard plank hold.” — Julie Diamond
I love a plank because it is super simple and creates the trunk stability and strength that is necessary for nearly every other movement in fitness. It primarily works your core, but it also really engages your entire body and creates true overall tension and strength.
How to do it:
Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel.
Extend your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels.
Squeeze your entire core, glutes, and quads, and tuck your butt under a little to keep your lower back straight. Make sure you are not dropping your hips or hiking your butt up high toward the ceiling.
Position your head so that your neck is in a neutral position and your gaze is on your hands.
Hold this position.
2. Butterfly Sit-Up
“Putting your legs in the butterfly position eliminates the option to use the hip flexors, basically forcing good form. It’s also easily modifiable in both directions (to make easier or harder), so it’s perfect for group training sessions, or my go-to ab exercise to add to any clients routine.” — Charlee Atkins
How to do it:
Lie faceup with the soles of your feet together, knees bent out to sides. Reach your arms overhead. This is starting position.
Using your core, roll your body up until you are sitting upright. Reach forward to touch your toes. That's one rep.
Slowly lower back down to starting position and continue immediately into the next rep.
3. Side Bend
“This exercise activates the deep core muscles and the obliques. The bonus with this one is you also work your arms and back. This is an exercise that can be done in a hotel room, in your bedroom, pretty much anywhere, and you'll feel an instant burn.” — Andrea Speir
How to do it:
Start in a side plank with your right hand on the floor, directly underneath your right shoulder, and your feet staggered so the left is right in front of the right. You can also stack your left foot on top of your right.
Engage your core and your butt. Let your left arm relax by your left side.
Dip your hips down toward the ground and then lift them back up. This is one rep.
Do all your reps on one side, and then repeat on the other side.
4. Jack-knife
“This is my go-to core exercise because it’s a complete core exercise, meaning you have to utilize all of your core muscle groups to do it and stay stabilized throughout.” — Hidalgo
How to do it:
Lie faceup with your legs extended and arms extended overhead on the floor, keeping them close to your ears. Contract your abs to press your low back into ground. This is starting position.
Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
Keep your core engaged as you slowly lower to return to starting position.
5. Wheelbarrow
“This is one of those moves that really helps me mentally connect to my core. You have to stay present, engaged, and mindful the whole time you do it or you can easily let your lower back take the brunt of the work. It keeps you super honest about your movement or you will feel it in the low back. And you can use all kinds of things for equipment for this. You can do a TRX kneeling rollout, you can use gliding discs, you can use a sheet pan on turf, you can do it on a reformer or Megaformer if you have access to one, you can use the old-school ab roller, etc. It specifically works your abs and shoulder stabilizer muscles, and it's super challenging!” — Shauna Harrison
How to do it:
Start on all fours with a glider or towel under each hand. Squeeze your core and tuck your tailbone so that your back is flat, like you're doing a plank from your knees. This is starting position.
Slowly push your hands in front of you, keeping your arms straight. Glide as far as you can while still maintaining your torso in a plank position.
Press into the floor and pull your arms back to return to starting position.
6. Dead Bug
“This is great for connecting your mind to your core. It’s an all-encompassing ab exercise. You're not going to feel a burning sensation, but that’s not always better. This sort of connector is just as important for creating that deep-core muscle strength.” — Kira Stokes
How to do it:
Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is starting position.
Slowly extend your right leg straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground. Squeeze your bum and keep your core engaged the entire time, lower back pressed into the floor.
Bring your arm and leg back to the starting position.
Repeat on the other side, extending your left leg and your right arm.
What's on this week?
Head & Eyes – LeLUTKA EvoX AVALON 3.0
Hair – DOUX - - Roseanne Hairstyle [XS]
Face Skin – DeeTaleZ Skin *Amanda* for LELEVOX /nobrows/ Velour-CHANTI
Nails – Ascendant - Spring Nails Fatpack - Maitreya
AO – BodyLanguage SLC BENTO AO Mate @ this round of Uber
Shape – DeeTaleZ Shape for Lelu EvoX AVALON / Skins "Alexa & Amanda" Cu - Tweaked!
Rings – (Yummy) Y2K Galaxy Set [Lara] @ this round of Collabro88
Earrings – [Orsini] Star Earrings
Wedding Ring – ~~ Ysoral ~~ .:Luxe Wedding Ring Malie:. (Maitreya)
Boots – Eudora3D Amber Boots (Maitreya)
Pictures take at the super versatile Sunny's Photo Studio