By Joanna P. Smith
Who doesn’t want a tight and toned core, and perhaps abs that pop? In addition to looking great, a strong core really cuts down on back soreness and aches and pains, so core training isn’t just vanity, it’s healthy!
Here are some of our favorite core-strengthening exercises to get you baring your belly and standing straighter than ever.
1.
Superman
Who doesn’t want a
tight and toned core, and perhaps abs that pop? In addition to looking great, a
strong core really cuts down on back soreness and aches and pains, so core
training isn’t just vanity, it’s healthy! Here are some of our favorite core-strengthening exercises to get you baring your belly and standing
straighter than ever.
Move Targets: Lower
lumbar muscles and abdominal
Step 1: Start
by lying face down and extending your arms out in front of you.
Step 2:
Press your shoulder blades together and lift your arms, chest, and legs off the
floor.
Step 3: Hold position for 60 seconds, keeping your
head up and your arms extended out in front of you.
Modification (Beginner): Lift just your legs and chest for 30 seconds
and then lift just your arms for 30 seconds.
2.
Bicycle Crunches
Not
only does this move target your abs, but it also gets your hip flexors and
glutes! Remember to engage your core instead of pulling with your neck or back.
Click here to learn how to do bicycle crunches.
Move Targets: Abdominals,
hip flexors and gluteus
Step 1: Lie on back
with knees and hips at a 90-degree angle. Place hands behind your head. Exhale
as you lift head and shoulders off the floor. Twist torso to the right,
bringing left shoulder in to touch your right knee. Keep left leg straight and
lifted off the floor.
Step 2: Inhale
as you slowly lower. Repeat, twisting torso to the left. Continue alternating
sides for 60 seconds.
Modification (Beginner): Feet
can return to the floor after each rep.
3. Toe Touch
Again, make sure you’re
engaging your core, not your neck. If you’re feeling a pull in your neck,
refocus your energy into your abs.
Move Targets:
Core
Step 1: Lie
on your back, extend your arms and lift your legs until your heels are facing the
ceiling.
Step 2: Keeping
your legs straight, lift your shoulders off the floor and try to touch your feet.
Repeat this move for 60 seconds. Make sure you’re using your core to lift your shoulder
blades off the mat. If you feel the strain in your neck, you need to focus the movement
in your core.
4. Wood Choppers
The
wood chopper is a great move because not only is it great for your abs, but it
target all the other main muscles in your body!
Move Targets: Shoulders
and Core
Step 1: Hold the med
ball or weight in both hands and bring it to one side of your body as you come
into a half squat. Your chest and shoulders and turn toward the ball, but your
hips and knees will face forward.
Step 2:
Come out of the squat as you bring your weight diagonally across the body. The
weight should be higher than your head at full extension. Keep your elbows soft
and your hips facing forward. This will protect the knees and lower back from
unnecessary twisting.
Step 3: Bring
the ball back to the starting point without bending the elbows. This means the
weight stays an arm’s-distance away from you at all times.
5. Boat Pose
Incorporating
yoga into this workout really helps with your strength and balance! Here’s how
to do it.
Move Targets:
Upper/lower abdominal muscles
Step 1: Have
a seat on the ground with your knees bent and your feet flat on the floor. Lean
your upper body back to about a 45-degree angle. Keep your back straight and your
shoulders relaxed.
Step 2: Pick
your feet up off the floor and try to extend your legs so they are straight. Extend
the arms so your hands graze the sides of your knees. Hold this pose.
Modification (Advanced): Pulse
your arms up and down. Pick your feet up off the floor and try to extend your
legs so they are straight. Extend the arms so your hands graze the sides of
your knees. Hold this pose.
6. Glute Bridge
This
move will ensure that your hamstrings and glutes are feeling the burn as well
as your abs!
Move Targets: Gluteus,
hamstring and abdominal muscles
Step 1: Lie
face up with your knees bent, feet hip-width apart and arms by sides with palms
down.
Step 2: Slowly
lift your hips off the ground until you form a diagonal line from knees to
shoulders. Try to keep your abs tight as you lift your hips higher. Raise butt
as high up as you can, keeping your glutes squeezed tight. Hold for a 5 count
and lower back down to mat.
Modification (beginner): Lower
the height of your lift.
7. Mountain Climbers
Mountain
climbers will work your core as well as get your heart rate up for maximum
fat-burning!
Move Targets: Total
body
Step 1: Get
in a push up position. Your body should be in a straight, diagonal line from
your head to your toes.
Step 2: Raise
your right knee toward your chest.
Step 3: Return
to starting position and repeat with left leg. That’s one rep.
Step 4: Alternate
legs quickly for 60 seconds.
Modification (Beginner): Decrease
your speed and range of motion.
8. Ab Roll-up
This move is not for
the fainthearted! Prepare to use your core and jump to the sky for a toned
tummy!
Move Targets: Total
body
Step 1: To
begin, lie on your back with arms at your sides and palms facing down. Lift
your butt and lower back up in the air so that the bottoms of your feet are
facing the ceiling.
Step 2: In
one fluid motion, lower your back and legs and transition to your feet while
jumping in the air as high as you can with arms extended straight overhead.
That is one rep. Do as many as you can within 60 seconds.
9. Russian Twists
Balance
is key to obtaining a strong and toned core, and this move is perfect for that!
Move Targets:
Oblique and abdominal
Step 1: Lie
on your back with your knees bent and your feet placed flat on the floor about
hip-width apart. Now sit about halfway up and place your hands directly out in
front of you. Your arms are straight with palms together and your chin is up
and off your chest. (You can hold a dumbbell or a medicine ball to make the
exercise even more difficult.)
Step 2: Take
a deep breath and then exhale while slowly twisting your torso as far to the
right as you can manage without changing the angle of your torso from the
floor.
Step 3: Now
inhale slowly and rotate your torso back to the starting position. Repeat by
rotating torso to the left side.
10. Bird Dog
For
this final move, you’ll be targeting your whole entire body, not just your abs,
so finish strong!
Move Targets: Total
body
Step 1: Get
down on your hands and knees with your palms flat on the floor and
shoulder-width apart. Relax your core so that your lower back and abdomen are
in their natural positions. Brace your abs, and raise your right arm and left
leg until they’re in line with your body. Hold for 5 to 10 seconds. Return to
the starting position. Repeat with your left arm and right leg. Continue to
alternate back and forth. Try to keep your hips and lower back still, even as
you switch arms and legs.
Step 2: Brace
your abs, and raise your right arm and left leg until they’re in line with your
body. Hold for 5 to 10 seconds. Return to the starting position. Repeat with
your left arm and right leg. Continue to alternate back and forth. Try to keep
your hips and lower back still, even as you switch arms and legs.
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