10 MOVES TO BOOST YOUR CORE

Summertime is coming to an end, but it’s never a bad time to carve out your core! Besides the appeal of what a sculpted midsection looks like, creating a solid torso is the foundation of total body strength with all body parts benefiting, especially your back!

Here are 10 exercises that will help you become stronger and more functional!

Plank

If you do a plank correctly, you should be in a push-up position, with your hands directly under your shoulders and your legs lifted off the ground. A plank will work not only your arms and shoulders but also your back and core. If you are able to hold a plank position for more than a minute and a half, it is time to challenge yourself and make it harder for you to hold yourself up. There are plank positions that will help work your obliques as well, to fully engage your entire core.

 

 

 

 

 

 

 

 

Oblique Rotations

Holding a resistance band, attach one end to a sturdy object. You will hold the bands in your hands perpendicular to your body and rotate using your right and left hand to pull the band across your body. Your abs will be put to work and your obliques will be on fire! If you want a strong core, then grab some bands and get to work. Repeat 15 times on each side.

 

 

 

 

 

 

 

 

Single Arm Bent Over Row

Doing a single arm bent over row is a move most people do to strengthen their arm muscles, but in order to do this move properly, you must activate your core and keep it completely engaged. When you do this the right way, you will definitely feel it the next day. Repeat 15 times on each side.

 

 

 

 

 

 

 

 

Knee Fold Tuck

For this move, sit on your bottom and keep your knees bent. Place a small ball between your knees and lift your shins so they are parallel to the ground. Once your legs are up, you need to pull them in towards your body and bring your legs back down. Repeat 15 to 20 times. 

 

 

 

 

 

 

 

 

Climb The Rope

If you are looking for a low impact move to help your core, sit with your legs out in front of you in a V-position. Tighten your core and lean back so your back is in the shape of a C and extend your arms above your head like you are trying to climb a rope. Do 20 reaches with each arm.

 

 

 

 

 

 

 

 

Sliding Pike with Sliders or TRX

For this move, you will need a set of sliders or TRX. Place them under each foot and get in a push-up position. By tightening your core, simply bring your feet closer to your hands and feel the burn! Repeat 10 times.

 

 

 

 

 

 

 

 

Crunches

Lay on the ground with your legs bent and slowly lift up your head off the ground with your hands behind your ears. Repeat 15 times.

 

 

 

 

 

 

 

 

Circle Plank

Begin in a push-up position with your core tight. Pull one knee in and move it in a circular motion (clockwise) and then the opposite way (counterclockwise). Repeat 10 times on each leg.

 

 

 

 

 

 

 

 

Bird Dogs

On all fours, extend your right leg and your left arm simultaneously while keeping your core tight. Repeat 15 times on each side.

 

 

 

 

 

 

 

 

Dead Bug

Lay on your back with your arms and legs in the air. Slowly lower your arms and legs to the ground and raise them back to your starting position. Keep your core engaged and repeat 15 times.

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