Sure we all want the flat stomach and six pack abs. But there is more than just aesthetic reasons as to why your core muscles are important. Any movement we do in life and particularly in sports is generated from our base of support which starts with our core. Everyone should be doing core exercises to strength your abdominals, hips, lower back and pelvis. The result is better balance and stability, increase power generation, minimize injury occurrences, as well as improve and maintain better posture.
Are you like over 50% of the population that does all your core exercises at the end of your workout? Why? Are you often tired from your workout and just throw in a couple ab exercises for good measure or do you find even that you often talk yourself out of the last ab series because your workout went so well? Why leave the most important muscles to the last? You should incorporate these exercises throughout your routine and don’t neglect them. You will be more consistent and get better results as you are more focused, less tired, and better able to engage during your workout instead of just an after thought at the end of your routine. You may see your overall strength in other exercises increase and/or your ability to perform exercise movements easier due to an improved Core!
Here are 5 exercises to start with today.
#1 Level 1: Side Plank On Knees or Side Plank Straight Legs
Hold as long as you can. Remember to continue to breath. Make sure your elbow is directly under your shoulder and your body is in a straight line. Then switch to the other side. make. Each week add 2-5 seconds. If that is too easy, go to Level 2: side plank with straight legs.
#2 Deadbugs
This is a great exercise for all levels to really take your time and feel the exercise through the entire range. Concentrate on contraction of the abdominals. Pull in your belly button tight and hold it there. Continue to breath. Start in set position #1. Then slowly extend opposite leg and arms, position #2. Keep your head relaxed on the mat. Return to starting position. To take it to the next level, complete the exercise on the BOSU ball as shown in picture two below. Complete 2 sets of 10-15 reps.
#3 Cable Cross Core Rotation
Concentrate more on your rotation or oblique muscles with this exercise. Use the cable cross over machine or resistance bands. Pick an appropriate weight for you. Align your hip with the cable machine. Both arms out straight out to the side and twist through the motion. Complete 2 sets of 10-15 reps. Progressively add weight to increase the challenge.
#4 TRX Pike
Blast your core on this one. You will definitely feel is burning and working hard to get the results you are looking for. Start in the plank position with your feet in and strap set to mid-calf length. Then drive your hips to the ceiling and return to starting position. If this is too difficult, just try to hold the starting position of the plank for as long as you can and when you are strong start adding in the hip drive. Complete 2 sets of 10-15 reps. Do what you can and add 1 rep each week.
#5 Supermans
Just like the name…become a superman or superwoman with a complete core as you work on your back with this exercise. Laying flat on the mat, arms and legs extended. Raise both arms and both legs at the same time as if you are flying like superman. Concentrate on pulling your rib cage off the mat and squeezing your butt tight to engage the butt and lower back muscle. Then relax back down to the mat. Complete 2 sets of 10-15 reps. Don’t hold your breathe.
These are great starts to add to your current routine. For your weight lifting routine, complete 2 lifts, then add an core exercise, complete 2 more lifts, add another core exercise etc! This way you will rock your core to the end and give it the full attention it deserves. As it is truly the core of your workout and movement!
Send us a note on Facebook us as you see changes or notice improvements. We love to hear from you! If you have any questions, don’t hesitate to ask one of our professionally certified personal trainers about these exercises.