By Joanna P. Smith
If you continuously experience lower back pain or know you have weak stomach muscles, you should incorporate abdominal and back exercises into your routines at least 3-4 days a week. Before starting any new exercise routine, especially with pre-existing conditions, be sure to consult your physician. The 10 moves below are exercises that directly work the core muscles or are total body moves that keep the core engaged throughout the whole sequence. Proper form is of the utmost importance. Before adding additional reps or extra challenges with weights or other equipment (stability ball, medicine ball, resistance bands, etc.), be sure you have mastered the simplest form of the move. Combine these moves with proper nutrition and you’ll be whittling your middle in no time!
1.
Forearm Plank
with Alternating Hip Drops
·
Get into forearm plank position. Keep your abs
tight and make sure your body is in a
Straight line from head to ankles.
·
Drop your right hip towards the floor, return to
centre and then repeat with your left hip.
·
Alternate sides for 60 seconds. For an easier
modification, drop your knees and
Perform the move.
2.
Side Crunch
·
Start by lying on the floor face up with your
knees together and bent at a 90-degree angle. Without moving your upper body,
lower your knees to the right side so that they’re touching the floor. Place
your fingers behind your head.
·
Raise your shoulders toward your hips, pause for
one second, and then take two seconds to lower your upper body back to the
starting position.
·
Perform this move for 30 seconds and then switch
your legs to the other side for an additional 30 seconds.
3.
Side Plank
(i) Lie on your left side with your right
leg stacked on top of your left leg. Prop your upper body up on your left arm,
keeping your hand directly below your shoulder. Keep your core tight and
contracted.
(ii) Lift
your hips up until your body forms a straight line from your ankles to your shoulders.
(iii) That’s
one set. Complete one set on your left side for 30 seconds.
(iv) Turn
around so that you’re lying on your right side and repeat for 30 seconds. For
an easier modification, drop to your
elbow, pushing off your forearm and/or use your leg closest to the ground as a
kickstand for additional support.
4.
Pilates Sit Up
(i) Lie down on your mat, chest up.
Extend your legs with your toes pointing up and extend your arms straight back
past your head.
(ii) Keeping
your arms straight, lift them over your head so they are even with your shoulders.
(iii) Raise your head, shoulders and upper
body toward the ceiling. Keep your body in as much of a straight line as you
can. Avoid arching your back. Lead with your chest, not your head. Your upper
body should move as a unit.
(iv) Your arms should remain straight in
front of your shoulders as you sit up to a 90-degree angle. Pause at the top
seated position.
(v) Slowly lower back down, curling your
back towards the floor,
taking it vertebrae by vertebrae. Once your back is flat, return your arms to the floor behind your head. Thatis
one repetition.
(vi) Do 3 sets
of 12-15 reps.
5.
Bicycle Crunch
(i) 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.
(ii) Inhale
as you slowly lower. Repeat, twisting torso to the left.
(iii) Continue alternating sides for 60 seconds.
For an easier modification,
feet can return to the floor
after each rep.
6.
Russian Twist
on Stability Ball
(i) Sit on the
stability ball. Carefully walk your feet out in front of you so that you are
lying on the ball with your feet flat
on the floor. Stick your
arms out straight toward the ceiling over your chest with your hands flat together. You should be
looking straight up with your shoulders relaxed.
(ii) Keeping your hips still, rotate your
shoulders so your upper body twists to one side.One shoulder should be pointing
at the ceiling, the other at the floor.
Try to move your whole torso with one motion, and not just your arms.
(iii) Return to the starting position, and
then roll to the other side. Keep your back and legs straight, your stomach
muscles engaged, and your shoulder blades pulled back.
(iv) Repeat as many times as possible in 60
seconds. For an easier modification,
place feet closer together to increase balance.
7.
Superman
(i) Start by lying face
down and extending your arms out in front of you.
(ii) Press your
shoulder blades together and lift your arms, chest, and legs off the floor.
(iii) Hold position for
60 seconds, keeping your head up and your arms extended out in front of you.
For an easier modification,
lift just your legs and chest for 30 seconds, and then lift just your arms for
30 seconds.
8.
Plank Tuck
Twist
(i) Lie face down on
the ball with your hands on the floor
in front of you (the “up” part of a push-up), with only your shins and tops of
your feet on the ball.
(ii) Bring your knees
in, pivoting them sideways so they come towards your right armpit.
(iii) Move your legs
back out to plank position, and then repeat on the other side. That’s one rep.
(iv) Repeat for 10 reps.
For an easier modification,
do the move without a ball while wearing socks on a soft surface or with your
feet on paper plates so they will still be able to slide.
9.
Ab Roll Up
(i) 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.
(ii) 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.
(iii) Do 3 sets of
12-15 reps.
10.
Bridge
(i) Lie face up with
your knees bent, feet hip-width apart
and arms by sides with palms down. 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.
(ii) Repeat for 60
seconds. For an easier modification,
lower the height of your lift.
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