More Core

On the most recent blog we covered the core area, the muscles involved and the importance of training all the core muscles. Today's post will provide you with a variety of core exercises to mix in to your workouts. 

Let's kick off with a few Plank variations: Remember to modify with Knees on floor

Plank: technique on 'Core Confusion' post

• Add alternating shoulder taps - Solid plank position, tap opposite shoulder holding solid plank         
  
  
  

 

• Walking plank - solid plank, begin on forearms walk up on to hands and back down to forearms
  
  
  

• Plank with Knee to chest - solid plank position bring knee in towards chest

modify: forearms on floor and alternating knee taps to floor

Dead bug: lying on back with bent knees, abdominal muscles are braced. Bring arms up so fingertips are reaching to the ceiling and raise feet off floor so knees are bent at 90°.  Arms are reaching actively, abdominal muscles braced, slowly extend and lower opposite arm and leg alternating sides.

Keep abdominal muscles strong & braced with back & shoulders pressed to floor.

Bird dog: begin kneeling/table top position, knees directly under hips, hands placed firmly under shoulders. Raise opposite arm & leg straight out keeping body in straight line and hips squared to floor, all core muscles are engaged as you reach out through the heel and fingers. Slowly lower and switch sides. Variations crunch elbow and knee towards each other, extend and than lower.  More challenging raise knees and lower legs slightly from floor, balancing on toes.

Sumo Squat with Side Crunch: Wide stance with toes turned out, abdominal muscles contracted, hands behind head with elbows open wide, lower into squat position & hold. Crunch to side keeping elbows wide and abdominal's strong.  You can alternate or do one side at a time.  You can also add squat movement, as you lower into squat crunch to side, bring head up as you raise up from squat.  To amp it up you can add pulses.  Modifications; come up out of squat slightly, place hands on hips and tap lower leg.