BLOGLOGIN

Exercises To Build Up Your Core

April 19, 2019

You may not know, but your core is one of the most important areas of your body that you should pay extra attention to. Having a strong and stable midsection benefits us in more ways than you might know like providing better balance, better posture, and even reduced back pain. Since your core is basically the center of all movement, every move you make in your daily routine becomes easier when your core is worked!


Here are some exercises to get your core going and strengthen all those muscles.



Jackknife

Lie face up with your legs extended, and have your arms extended overhead on the floor keeping them close to your ears. Contract your abs to press your low back into the ground. Now, point your toes, squeeze thighs together, squeeze glutes, and simultaneously lift legs and upper back off the ground, extending your hands forward to meet your feet so that your body makes a V. Keep your core engaged as you lower your body to return to the starting position.


Plank

Rest your forearms on the floor, with elbows directly underneath your shoulders and hands facing forward so that the arms are parallel. Stretch your legs out behind you with toes resting on the floor. Your body should be in a straight line from shoulders to heels. Squeeze your core, glutes, and quads, all while tucking your butt under a little to keep your lower back straight. Make sure you to not drop your hips or hike your butt up high toward the ceiling. Position your head so your neck is in a comfy position and hold.







Low Boat to High Boat

Sit up straight with legs bent, feet flat on the floor. Keeping your legs together, slowly lift them up from the floor until they form a 45-degree angle with your torso. Engage your entire core, keeping your back flat, and balance on your tailbone. Extend your arms straight out in front of you, parallel to the floor. If you find it difficult and need some extra support, place your hands on the floor, underneath your hips. This is the High Boat. Hold in that position for three deep breaths. After, lower the legs, straighten them out, and lower your upper body. Your shoulder blades and legs should be a few inches off the floor. If that’s too difficult, keep them slightly higher off the floor and work toward bringing them lower and lower. This is the Low Boat. Hold that position for one breath, and then lift legs and torso back to High Boat.


Butterfly Sit-Up

Lie face up with the bottom of your feet together, knees bent out to sides. Reach your arms overhead. Using your core, lift your body up until you are sitting upright. Reach forward and touch your toes. Slowly lower back down to starting position and continue immediately into the next rep.


Leg Raise

Lie face up with legs extended and hands at your sides, or tucked underneath your hips for extra support if needed. Slowly raise legs, keeping them together and as straight as possible, until the bottoms of your feet are facing the ceiling. Then, slowly lower your legs back down. But, don’t let your feet touch the floor, keep them hovering a few inches above the ground. When you’re doing this move, make sure to keep your lower back flat on the floor. If you find it difficult doing that, don't lower your legs as far.






Side Bend

Get into a side plank with your right hand on the floor, set underneath your right shoulder. Place your feet in a way where your left is right in front of the right or you can also stack your left foot on top of your right. Tighten your core and your glutes. Let your left arm lay on your left side. Slowly lower your hips down toward the ground and lift them back up. Complete all of your reps on one side, and then repeat for the other side.