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Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms Tighten your core and glutes. Raise your hips until your knees are in line with your shoulders. Hold for 10–30 seconds.

Start in a plank position with your feet at hip width, forearms on the floor, and shoulders directly above your elbows. Keeping your back flat and abs engaged, rock from the balls of your feet to your toes to shift your body forward. When Rock forward and. Try this 5-move plank workout three to five times per week for a stronger core: 1. Front plank hold for 20 to 30 seconds. 2. Side plank right side hold for 20 to 30 seconds.

3. Side plank left side hold for 20 to 30 seconds. 4. Glute bridge hold for 30 seconds. 5. Lying side hip raises 5 to 10 reps.

Repeat all five exercises for 2 to 3 sets. 5 Moves to a Stronger Back & Core 1. Side Plank –. Resting on your forearm, lie in a straight line from feet to head on one side, keeping your elbow 2. Bird Dog –. Begin on all fours with knees hip-width apart, hands flat and shoulder-width apart. Contract your abs by 3. Plank –. Lay on. In this video, I walk you through 5 of my favorite core-strengthening moves.

I love these as a complete workout because they target so many of those 30+ muscles without ever doing a traditional sit-up, which I hate, by the way! Recruit multiple muscles in a single move + improve your posture and breathe deeper = a stronger, pain-free core!5 Moves for a Strong Core. By.

STRONG Fitness Mag October 29, 2015. Routine By Marc Megna, NSCA/CSCS, Sports Performance Coach | Photography by Paul Buceta. Yes, you can have a strong midsection with rocking abs, but it’s going to take more than crunches to get it. While the crunch may be a classic exercise, it targets only a single muscle.

Even better: Toning your core isn’t tricky. The following five exercises focus on the abs, back and glutes, which are the primary components of your core. This routine can be done without any equipment and modified to increase the intensity once you’ve mastered the basic moves.

The 5-Step Core Workout. 5 Moves for Leaner Abs and A Stronger Core Target your deep core muscles for optimal stomach shredding results. by M&F Editors. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window). These five core moves will help you tone and strengthen those abdominal muscles!

The reverse crunches target your lower abs, while sit ups target upper abs. Bicycle crunches and Russian twists will work both your obliques and transverse abdominals. 8 Moves For A Crazy-Strong Core Ben Bruno June 06, 2017 Serious lifters take major action to strengthen the posterior chain. In other words, a stronger core inevitably leads to bigger lifts.

If it helps, think of it this way: Squats and deadlifts work the glutes and hamstrings a hell of a lot, but most serious lifters still do supplemental.

List of related literature:

Combine this move with other listed moves or make up your own.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

But these moves require a strong core to build upon.

“Profit from the Core: A Return to Growth in Turbulent Times” by Chris Zook, James Allen
from Profit from the Core: A Return to Growth in Turbulent Times
by Chris Zook, James Allen
Harvard Business Review Press, 2010

The possible moves are combined with combi ne edge -moves, which sorts the moves best-first.

“Paradigms of Artificial Intelligence Programming: Case Studies in Common Lisp” by Peter Norvig, Morgan Kaufmann Publishers, Safari Books Online (Firm)
from Paradigms of Artificial Intelligence Programming: Case Studies in Common Lisp
by Peter Norvig, Morgan Kaufmann Publishers, Safari Books Online (Firm)
Elsevier Science, 1992

It’s easy and natural to go back and forth between these two moves; in fact, you could even create a combination 4-count upper-body move by putting these two moves together.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

There are some books that concentrate on this special category of moves.

“Move First, Think Later: Sense and Nonsense in Improving Your Chess” by Willy Hendriks
from Move First, Think Later: Sense and Nonsense in Improving Your Chess
by Willy Hendriks
New in Chess, 2014

Typically, these strategies require 50 to 100 moves, which is far from optimal.

“Heuristic Search: Theory and Applications” by Stefan Edelkamp, Stefan Schroedl
from Heuristic Search: Theory and Applications
by Stefan Edelkamp, Stefan Schroedl
Elsevier Science, 2011

These three moves are exhibited in the diagrams on this page.

“A History of Chess: The Original 1913 Edition” by H. J. R. Murray
from A History of Chess: The Original 1913 Edition
by H. J. R. Murray
Skyhorse, 2015

Such moves include the windmill, swipe, back spin, and head spin.

“Hip Hop around the World: An Encyclopedia [2 volumes]” by Melissa Ursula Dawn Goldsmith, Anthony J. Fonseca
from Hip Hop around the World: An Encyclopedia [2 volumes]
by Melissa Ursula Dawn Goldsmith, Anthony J. Fonseca
ABC-CLIO, 2018

The most important moves are signalled by numbers.

“Laboratory Life: The Construction of Scientific Facts” by Bruno Latour, Steve Woolgar, Jonas Salk
from Laboratory Life: The Construction of Scientific Facts
by Bruno Latour, Steve Woolgar, Jonas Salk
Princeton University Press, 2013

Implement the best nontabu move and declare the reverse move tabu for five iterations.

“Local Search in Combinatorial Optimization” by Emile Aarts, Emile H. L. Aarts, Jan Karel Lenstra
from Local Search in Combinatorial Optimization
by Emile Aarts, Emile H. L. Aarts, Jan Karel Lenstra
Princeton University Press, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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87 comments

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  • Excellent video! I’m a proponent of bodyweight exercises and walking. The more we move our bodies, the healthier we are. Average walking speed studies show that an older person’s pace, along with their age and gender, can predict their life expectancy just as well as the complex battery of other health indicators such as blood pressure, body mass index, chronic conditions, and smoking history. Walk on, Frank

  • Day 5 of the calendar with my Discord server gals. We did both ab focused videos. I really enjoy the tips with the workout. They are both motivating and distracting.

  • Pochodzisz z Polski? Masz cos związanego z Polską? Możesz dać polskie napisy, ponieważ osoby z Polski też oglądająfilmy, a tak średnio co rozumią. Pozdrawiam

  • Hi Dr. Jered. Thank you so much for these 5 short core exercises. I’m 81 and pretty good shape but with lower back and right pain sometimes. These exercises are helping a lot. I want to get rid of belly fat but having a difficult time with that. Do you have more exercises just for belly fat? Thank you.

  • Can i do these exercises with SI joint pain as well? I am trying to lose some pregnancy weight and also tone my body muscles. But the pain is so severe that i am scared to do anything that can make it worse. Plz help

  • I don’t think this should be on the beginner’s calendar. I could barely do any of them, so I kept getting discouraged and spent most of the video taking breaks. This is the only video so far where I haven’t felt good at the end, because even modifying the moves I just can’t do them.

  • doing the beginner calendar on my quarantine but i couldn’t do all the moves �� especially for the crunch, my neck hurts and my body tremble �� but here i am done day 5 ��

  • That was sooo hard! (Beginner’s calendar here) but it’s an excellent way to see how strong you CAN become if you just keep at it! It’s a good goals video! Thank you!

  • NOTES:
    10 reps & do 3 sets
    1) Standard straight plank hold for 2030 sec/ marching plank (advanced version)
    2) Bridge (contract glutes for 3 secs)/ single leg bridge w/ one leg raised to the ceiling (advanced version) (3 sets of 10 reps on each leg)
    3) Side plank (hold for 2030 sec)/ Side plank w/ a hip dip (dynamic movementpush up to ceiling & drop on the floor) (advanced version)
    (3 sets of 10 reps on each side)
    4) Bird Dog (this involves a reciprocal muscle activation)/ Bird Dog w/ elbow tap (activates trunk flexors) (advanced version)
    (3 sets of 10 reps on each side)
    5) Side Lying Hip Abduction (push the hip forward, you’ll feel this on your glutes)/ Side Lying Hip Abduction w/ a higher kick going upwards (advanced version)
    (3 sets of 10 reps on each side)

  • How should the elbow be when doing the hip flexor/abductor exercise? You said tucked under, but would it be extended or would I be laying on it?

  • These are awesome exercises. And the exercises are broken down very well. Do you recommend doing them every day or every other day?

  • This isn’t beginners for me at all! Here I thought I was intermediate yet I’m struggling to do these… Can’t wait till I’m strong enough to do all these moves!

  • I have been a distance runner for 21 years and I have never seen these Plank variants before! They are nuts! I am going to try them after my next run

  • Absolutely love your content and even though I’m not a dancer I take some of your tips and include them in my workouts. One thing I recommend is perhaps voice overs for some videos, I love these videos but the echo is a bit much ( completely understand you can’t help that since it’s a empty studio ) love ya ⭐️❤️

  • Hello, my name is My Singh. Am suffering with lowback and neck pain since long time. In April-2016 i have taken low back MRI scan. There was problem in L4-L5 & L5-S1. There was diffuse disc bulge. Further in pelvis there was minimal fluid in bilateral hip joint. if possible please give mail id so that i can mail the MRI report. So my question is can i do this exercise. I want to do this exercise because I want to raid two wheeler to go to office. please help me in this regard. Thank you.

  • Hello fan! We’re going to have a little break because next video will be on 5th August. We’re working on something BIG! Stay tuned. Caliathletics program: http://www.caliathletics.com
    Instagram: https://www.instagram.com/caliathleteam/

  • My abs could not lift my back off the floor like that (referring to moves 2, 3, & 5)… Is it really possible for certain bodies to get to that point? Sometimes I feel like genetically I might be screwed.

  • Following the beginners workout calendar now that we’re under quarantine and wow! This was the hardest day so far. I could barely do the moves and had to take a lot of breaks but I’m proud of myself for not just quitting halfway through the videos. Day 5 and going strong!

  • I’ve done one day of this exercise and, although I found some of the advanced exercises to be difficult, I’m not feeling anything afterwards. Am I supposed to be feeling some pain/strain in my abdominal muscles, back and glutes or have I perhaps done these exercises incorrrectly?

  • This really motivated meee thankyou so much���� I hope you have a great day whoever is reading this and if you don’t then keep going. You’ve got this!

  • Thanks for very helpful dance training videos! I used to dance when I was in high school and now I’m starting again! Trying with my second and turns but I’m still struggling with spotting and everything, I bought a turnboard that I hope that it will help me improve on the turns! And I need more flexibility… I have a tense shoulder and back so, any good thing to make shoulder and back flexibility want to know! Thank you so much!!

  • I really appreciate the straightforward style of presentation, I’m going to do these regularly and see how I get on. Could you recommend an app that helps keep track of how many reps of each exercise I’m doing?

  • Hey Jared, Great exercises well demonstrated and explained. Just one thing I’d like to mention (as an editor), Everyday in the title should be Every Day.

  • are these exercises recommended for someone who has regular back pain? Not necessarily using the exercises to provide relief once pain has begun (I find stretching and touching my toes better for that) but instead, doing them daily or 5x per week at least consistently, with the goal of providing long-term relief via a stronger overall core? any other videos you would recommend for this purpose or is this one pretty good to start out? thank you!

  • Im 50 and have still got pretty good flexibility but have always neglected core and toning so have a jelly belly �� I found this video easy to follow and easy to remember Thank you ��

  • Just finished day 5 of the beginners calendar. I was finally able to do a roll up without leaning over. I admit I wasn’t slow going up, but I did roll up unassisted ��

  • Thanks Holly, I really liked the video, one question though, can these be done anytime of the day without any prerequisites? Like before or after cardio workout? Can they be done standalone?

  • Hi Jared, Have recently found your video and subscribed now. I have very weak upper body and carpal Tunnel syndrome. Is there a modification for Bird Dogs so that it is not the compromised position on the wrists?
    Used to be able to hold elbow plank for 1 mins 6 months ago but stopped during Covid this last time trying have bad inflamation on the muscle across the upper chest. Is there any modification for plank or side plank?
    By the way how long do I need to let the injury recover before resuming these exercises?
    Thanks.

  • HI Casey! Was wondering what beginners modifications would be for some of these moves? Especially the 3rd and 5th one? I couldn’t really do them while maintaining proper form…

  • Thank you very much. Great core strengthening exercises. I had piriformis muscle injury from running and iliac crest problems. The exercises helped very much.

  • Do you have any suggestions for a 6’4″ tall guy for doing side planks? That distance is difficult to stay up in that position as the stress on the shoulder becomes intense. Thanks

  • I don’t know how you do it, but, the fact that you are able to talk and exercise all without losing your breath is completely amazing. I do like the physical and mental training together.

  • New to your Channel and I love it you explain very good!! And those exercises are simple and easy to do it. Thank you �� Congratulations

  • Hey Jared, I was told my doctor that i have a really weak core, and that I need to strengthen in the inner core muscles. Unfortunately the ones instructed are tough to understand. For eg, I was asked to stand against the wall on my back, then place my hands on my bellybutton and the middle of my chest. Then I have to move my pelvic region up and down! I just couldn’t do it. Can you explain this exercise or any other which can strengthen the inner core muscles?

  • I couldn’t do one move fully �� but I will get there. One day I’ll come back here and say I was able to do every move without taking multiple breaks ��️‍♀️

  • Can static holds build muscle or mostly are strength focused? My muscles feel way more sore when I do them, for example holding a push up position at the peak contraction for few seconds during reps.

  • Not a calisthenics dude but I’m trying to strengthen my core so I can lift heavier. I can never stay consistent with traditional ab training like leg raises and crunches. Will try this on my rest days for sure.

  • You are amazing! I asked my mom if I could dance and she said Yes! I am now going to be dancing. On Monday I will have my first ballet class. Any tips?

  • thumbs down folks= haters who can only hate. GREAT VIDEO. SHORT,CONCISE, TO THE POINT, ALL CORRECT INFORMATION=ELEGANT VIDEO. Thankyou Caliathletics

  • I think we can all appreciate Cassey for making these videos for us. And for talking the entire time during this one to distract us from the pain. Thanks girl love you!

  • Made it to day 5 of the beginners calendar which is more work than I had ever done for my body. I did the other video listed for today but by this one I was pooped. I’m still really proud of myself for coming this far. Thank you for putting this out for free and for being so kind to all your viewers and giving me the motivation I need to keep going

  • Hi Jared, Thanks for a lovely * slightly difficult for me ( Video. Appreciate the time you spent making a fine “CORE” video. You make it so easy. Can see years of hard exercise behind those moves and exercises. All the best. will check out your subscription and your online site for more. Cheers from Canada

  • Day 5 of beginners feeling sad because I had to take breaks in between each exercise in order to get through them had to give up the last thirty seconds of the last exercise. But: I think tomorrow I’ll be stronger… and I think I’m gonna continuing doing the beginners calendar until I’ve mastered it

  • So much for the boat “crunch” and twisted “crunch”! Girl those were full sit ups!:’D definitely had to modify those! Anyone else’s back pop when they do sit ups?

  • Really excellent exercises. Started feeling better with muscle relaxation in an hour after exercise. Certainly much better than what I was doing before

  • Been watching your videos for years, just wanted to thank you for all your great work, your creativity and positive energy you are my idol <3

  • Thank you so much for this. In just a week I feel so much better (sciatica), instruction really clear. Do you have a video to purchase or book? Thanks, from Manchester, UK

  • Thank Cassie, I was really able to push my body to its best ability. I’m going to keep training until I can be more graceful and do the moves fully.

  • I find it hard to get my legs back off of the ground for exercises such as the single-leg crunch. Does anyone have any recommendations? Because it feels like I’m not working anything but my back also feels as though it is stuck to the ground.

  • Love your work. Do you have a less difficult exercise I can use to work up to the side plank. I am only able to do 2 or 3 for only 20 seconds?

  • Super duper core exercise thank you would you pl provide a video on back strengthening lower and upper back thanks in advance!

  • Can you also do some of these with the exercise ball, and exercises like dead bug and supermans every day? I’ve had some lower back/glute problems for about 5 months, and been trying different treatments and lately a chiro, who told me to do ball exercises almost twice a day here in the beginning of her also treating me. But I’m unsure.

  • I see lots of people keep on speaking about Custokebon Secrets. But I’m not sure if it is good. Have you ever try this popular weight loss method?

  • Thank you, Cassie! You are teaching me a lot to improve myself, I am becoming stronger not just physically but also mentally. I am improving my English skills as well.:) You are great! ��

  • Hello, do you have any suggestion for herniated disc l5-s1, i’ve been taken MRI Test and have a herniated disc l5-s1, i wouldnt say it a “herniated” more like bulging disc and only 5mm of herniation, no tear in the disc, more like dislocation a bit, gone to chiropractor taken another XRAY and i also have a mild scoliosis around T area, he said that because of that, my pelvis shift a bit on the right side and make it higher than left side, can you show me some exercise to make it faster on healing the disc to normal position?

  • When trying to do the bridge, my quads kind of block me to stretch a lot, they become super stretched in a way that I don’t even feel my gluteus contracting anymore. Please can someone give me an explanation? I have both upper and lower crossed syndromes. If I get my feet away from the glutes to make a more of an obtuse angle, then when I try to make the bridge, my hamstrings really contract they stop me from feeling my glutes contract.

  • What exactly is Custokebon Secrets? How does this thing really work? I see lots of people keep on speaking about this popular weight loss diet plan.

  • Why oh why is this on the beginners calendar? I can see some comments of people saying it’s made them motivated. I feel frustrated and have a very sore neck ��

  • Day 5 videos done! Wow.. took me an hour to do them because I took some breaks and couldn’t find the motivation, but I got it done, finally! I find that I do these way better in the morning if I’m on a time crunch because I’m less likely to pause and get distracted.

  • thanks for this, Jared. any thoughts as to why pulling in my abs during a regular plank causes nausea? i don’t think it’s related to eating or not eating before, i’m careful to eat well long enough in advance that i’m not still digesting it when i work out. thanks in advance.

  • Does Custokebon Secrets really help to lost a ton of weight? We’ve learn a lot of good stuff about this popular lose weight secrets.

  • I’m following the beginner calendar’s plan, but this is too hard! In the second exercise I couldn’t get up, there was just no way. It was a bit too frustrating.

  • Thank you for mentioning posterior pelvic tilt. That is the biggest question I had about doing planks properly and had trouble finding the answer.

  • Beginner’s day 5… Oh boy my abs are dead. Working towards one day getting through this with back long and legs straight! For now, getting through it at all is good enough haha.

  • Thank you, Dr. Jared! Love your videos, and am using this one to help me recover from a relapsed back issue. It’s good to know that I can do these moves and trust that they’re the right thing to do.

  • I love your tips Cassie! Thank you so much for the inspiration and these great (and very difficult for me) workouts! They are very helpful <3

  • I have just started following ur beginner’s calendar, oh God it’s tough but hope it helps! Been struggling with my body, thank you so much for inspiring me!

  • I have been doing this routine 3-times a week for a few weeks now and it’s been revolutionary. More stability when walking and doing other exercises and way less pain in the morning in my back. Can’t wait until I can strengthen up to do them every day and see how much it improves my quality of life! Thank you so much for the video!

  • You are getting too much external rotation on your R leg on your bird dog… just training your self into a compensation and further injury… End up with right trochanteric bursitis ITB problems R medial knee pain…

  • Hey! Thanks for this useful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is good. Have you tried using Custokebon Secrets? I have heard several awesome things about it and my cooworker lost lots of weight with it, but she refuses to tell me:(

  • Day 5 completed… I’m DYING, I also needed to modify some moves, because I couldn’t get up… Not at all… But proud of myself to have done it, even with the breaks in between.

  • Really great video and straight to the point! I’m a cross country runner, and I sometimes find myself with some lower back pain, but now thanks to your video I know what the actual problem was, going to work on these everyday! Thanks again!! ������

  • Day 5, Part 2 done! Today’s been tough as the situation in Spain is getting worse, plus it’s almost the weekend and I think being inside will be more difficult psychologically. Regardless, I got through the routine and will be back tomorrow for Day 6:)

  • day 5 of the beginners calendar here!! I enjoy almost all the videos except so far I did not like the 5 moves to series.. this in particular was way too hard for beginners:c the last two moves were impossible and she didn’t even say any easier way to do it.. but its okay, I really tried my best!! STILL HERE TO PULL THROUGH!!!!

  • Hi Jared I didn’t know that you had to strengthen your core until very recently thank you for the exercises do have any exercises to get rid of and tighten your inner thighs?

  • I could only do like 20% of this workout a month ago but after 28 days of her pop pilates for beginners calendar, I visited this video again and I’m proud to say I can now do 80%! Don’t give up people!! Remind yourself we’re all strengthening our abs and by the time I revisit this again in one month’s time I hope I can do 100%!

  • I really love listening to tips and mindful dialogs,they help a lot thank you! But this workout It has been so intense and hard as a beginner �� omg this morning I thought I could not get up from the bed �� but you know what… I’m going to stick to this routine and your calendars! Your method Is effective, involving and funny! Thank you ❤️

  • This video has good information, but I am not sure about the best diet plan which i should work with, only because I have never taken any. Anybody tried the Custokebon Secrets? I’ve heard many folks talk about awesome things about Custokebon Secrets.

  • AMAZING VIDEO! But is planche an good exercise as an beginner. Also I don’t see it in the program should I leave it as it is or put it in?

  • She said to give a compliment. So… if you’re reading this…

    You’re amazing! You can… not only get through this work out, but you can accomplish your goals and dreams! Keep going. You’re doing great!

  • Day 5 of the beginner’s calendar is complete. I could not do the majority of the moves in this video correctly but I attempted a modified way-ish. That was really tough and 2 minutes is a really long time. I hope tomorrow is better.

  • Anyone: During the Twisted Crunch (beginning at 6:00) I can’t pick my lower back up off the floor. Is there anything I can do about that? Or does it just improve with time and persistence? I feel like my upper and lower abs are improving and my middle abs have no strength at all.

  • Please keep making videos like this and videos on excersizes we should do every week! Loved this! This was one of the best fitness videos I have seen by far! ❤ Also, please make how to write your own home work routine.. I want to learn how to independently plan my own workouts.

  • These exercises are killer but I hope that by pulling through I can be healthy in mind, body and soul, cassey is one of the few people who prioritize mind and spiritual health as much as physical:) highly recommend everyone follow her videos!

  • Hi Cassey!!! I just want to say thank you so much for each and every one of your videos!! They motivate and inspire me so much! I love how positive you are and it always brightens my day whenever I excercise with you. Granted, the excercise isn’t the easiest thing but I end up feeling so proud in the end! You have no idea how much you’ve done for me and countless others. We love you so much and thank you for everything!!!

  • Anybody know what is Custokebon Secrets about? I hear many people lost a lot of weight with Custokebon Secrets (do a search on google).

  • I like how you give tips on not only what to do in a particular exercise but also what Not to do in an exercise. It’s helps me become aware of things I may be doing wrong. You have motivated me to work more on my core/back to help with my balance in my turns. Thank you!