Fitness
No standard crunches here.
If you cant stomach the idea of doing one more crunch, thats totally fine.
Then there are the muscles of the back, the latissimus dorsi, and the erector spinae.
Even thehip flexorsare considered a part of your core.
The core is especially utilized during most strength andcardio workoutsas well, she tells Bustle.
You dont have to do countless reps to reap the benefits of a core workout, either.
Here, trainers share the 12 best core exercises for strengthening those all-important muscles.
Heres how to do it:
Place your forearms on the floor with elbows directly underneath shoulders.
Step your feet back behind you so that your body makes a straight line.
Maintain a flat back.
Dont dip your hips down or push them up.
To modify, keep your knees on the floor.
Start in a high plank with shoulders right above hands.
Keep your hips parallel to the floor as you drive your right knee in towards your left elbow.
Return and do the same with the left leg.
Connect your breath to the exercise.
Exhale as you pull the knee in.
it’s possible for you to add speed (without compromising form) for a more cardio-based exercise.
Aim to mountain climb for 20 to 30 seconds.
Stand with feet shoulder-width apart.
Hold kettlebell by the handle with both hands, turn it upside down.
Inhale and brace your core.
Exhale as you maneuver the kettlebell around your head.
Reverse directions and repeat 10 halos on each side, doing 3 sets total.
Its a great exercise for anyone who haslow back pain, she tells Bustle.
Lie on your back with knees bent, arms reaching up.
Extend your right leg out straight as you reach your left arm above your head.
Bring both back to center.
Extend your left leg and right arm.
Continue motion for 10 counts on each side for 3 sets.
5Bird Dogs
Lampa says thisPilates-inspired core exerciseworks the erector spinae and rectus abdominis muscles.
Start with hands and knees on the floor in tabletop position.
Extend your right arm as you kick your left leg straight behind you.
Engage core to remain steady.
Maintain a neutral spine the entire time.
For a challenge, bring your knee in to meet your opposite elbow.
Switch and repeat on the other side.
Do 10 reps on each side 3 times.
6Bridges
Russo suggests trying a bridge pose to work the muscles of your lower back.
Lie on your back, legs hip-distance apart, knees bent.
With arms down at your sides, push the shoulders into the floor.
Lift your hips as high as you could without arching your back.
Hold for 10 seconds.
Grab a heavy weight (kettlebell or dumbbell) in one hand.
Pull your shoulders back and down.
see to it the weight doesnt pull you to the side.
(No leaning!)
Youll feel your obliques engage as you work to maintain good posture.
Walk forward 10 to 12 steps, then turn and come back.
Repeat on both sides, 3 times.
Its tricky, but worth the burn.
Start off in ahigh plank, arms straight, hands under shoulders, legs extended back behind you.
Keep your hips stable as you bring your left hand to tap right shoulder.
Place left hand back down.
Bring your right hand to tap left shoulder.
To modify, move your legs a little further apart.
Alternate taps for 30 seconds, 3 times.
9Pallof Press
Have aresistance bandhandy?
Lampa recommends anchoring it at chest height for another anti-rotational exercise that hits the abs and obliques.
- Stand with feet hip-width apart.
Anchor will be at your side.
- Hold band in both hands.
With arms outstretched, use your core to pull the band across your body.
- Move slowly with control.
The goal is to ensure the band doesnt pull you towards the anchor, Lampa says.
Return to start.
Try 10 presses on each side, 3 rounds each.
Lie on your back, extend legs out straight and arms out overhead.
Make the body concave or hollow as you hold arms and legs up.
Exhale and lower to the floor.
To modify, bend your knees.
Aim for 15 curls.
11Ab Tucks
Yoga and Pilates trainerKelley Fertitta-Nemirosays the ab tuck is her go-to core strengthening exercise.
Start in a seated position on the floor, legs extended out in front of you.
With palms facing the ground and elbows bent, lean slightly back to engage your core.
Keep your back tall and shoulders relaxed.
Bend knees and bring them off the floor.
Use the core to keep feet from touching the ground.
Bring knees to chest, then extend legs using core.
Keep your back and legs from dropping.
Pull knees back into your chest.
Repeat 12 to 15 reps for 3 sets.
Lie on your side.
Prop up onto forearm.
Lift your hips off the floor.
Hold for 15 seconds.