Your CORE is your BELT, which acts like a girdle. The only way this girdle can be effective is if your work on targeting these important muscles, not only to build strength, but to keep it tight.
The CORE Truth
Here are some core exercises you can incorporate in your exercise routines that target your BELT!
CORE Essential Exercises
Classic Plank-
Lie on the floor with elbows directly beneath your shoulders and legs fully extended. Raise your torso into the air until your body is aligned from your shoulders to your ankles. Tighten your stomach by pulling your belly button in toward your spine, squeeze your butt and hold this position for the desired amount of time.
Helpful Tips:
- Do not allow your back to round or slouch.
- Do not allow your hips to drop or sag.
- Press your elbows into the floor and squeeze your glutes to maximize stability.
Primal Push Up
Begin on your hand and knees with your arms/wrists directly under your shoulders. Your feet should be tucked under.
Tighten and draw your belly button in towards your spine, then slowly raise up onto your toes, lifting both knees from the floor, while keeping your back straight.
Helpful Tip:
- Make sure to keep a gentle chin tuck and focus on not allowing your torso to twist.
Prone Opposites
Begin on your hand and knees with your arms/wrists directly under your shoulders. Your feet should be tucked under.
Tighten and draw your belly button in towards your spine. Slowly raise and extend your right arm out, while at the same time raising and extending your left leg. Slowly return your arm and leg to the floor and perform the left arm, right leg.
Helpful Tip:
- To keep the body aligned, keep from rotating your torso as you lift your leg and arm. Focus on keeping your torso tight through the motion to main stabilization.
High and Low Bicycles
Position yourself lying on your back with your knees bent and feet on the floor. Your hand will gently support the back of your head near your ears.
Lift your legs and your shoulders off the floor and alternate your legs in a bicycle pattern. One leg is in extension and the other in bent. Whichever leg is bent, your opposite elbow will crossover toward that bent leg and vise versa.
Helpful Tip:
- Keep your back pressed down toward the floor while performing the exercise.
Russian Twist
Beginning in an upright seated position, keep your knees bent. Slightly lean back to “activate” your core muscles. Maintain your extended arms fully in front of your chest by clasping your hands together. In a slow and controlled manner, rotate your torso towards the right and then over to the left.
Helpful Tips:
- Maintain good posture by keeping your shoulders back and chest up.
- Maintain of motion of rotating your torso and not just movement of the arms.
Reverse Crunches and Alternate Leg extension
Position yourself in an upright seated position placing your hands on the floor slightly behind your hips for balance, and your feet flat on the floor…
Brace your core by pulling your belly in toward your spine as you raise both or one leg from the ground, extending out in front of your as your lean your torso back.
Using your core, pull your knee(s) into your chest, then return legs back into extension.
Helpful Tip:
Maintain posture by keeping your chest up to prevent slouching.