An additional way to Work Your Core

 

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Best exercises to tone your core

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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. How to Work Your Core Method 1 of 3: Stabilizing Your Core. X Expert Source Pete Cerqua. Certified Personal Trainer & Nutritionist Expert Method 2 of 3: Using a Swiss Ball to Work Your Core.

Do Swiss ball sit-ups. Swiss balls (or stability balls) allow you Method 3 of 3: Varying Your Core. Here are four great ways to work your core without having to go to a gym. The only equipment you need is a pair of dumbbells and a balance ball.

Exercise #1 Hold the pair of dumbbells on your shoulders, thumbs down on the highest part of your shoulder. A Different Way to Work Your Core Bridge with Hip Rotations. Lie on your back and position a small, inflatable exercise ball between your knees, and loop Side Clamshell.

Lie on your side with your hips stacked and knees bent. Stabilize yourself with a hand on the floor in Squat with. 11 Best Core Strengthening Exercises to Do At Home 1. Planks.

Let’s start with the mother of all core-strengtheners, the plank. Planks not only work your abs and obliques, 2. Side Planks. To hit your obliques even harder, try this challenging variation: the side plank. From plank position, 3.

Chisel your core by mixing a push-up, row and T raise. Your midsection muscles work to keep your body in one long line, as you flow through the three-move mash-up. 14. 20 Core Exercises Top Trainers Swear By Plank. The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, Panther Shoulder Tap.

This is my go-to bodyweight move to target my core. It’s fun, dynamic, and challenging. Start Butterfly Sit-up. Plank 1. Using either a sturdy chair or work desk: place your hands on the edge (facing chair or desk) and walk your feet backwards until your body forms an angle.

2. Dead bugs are an unusual move but are great at strengthening your entire core and are a great way to workout your abs if you suffer from lower back pain. For an added challenge, put a pilate ball in between your thighs and arms and try to hold it up while.

Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet.

List of related literature:

Setting the core first involves using the abdominal muscles to control the positioning of the hips and low back.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

By targeting rotation you can ensure that your core is working in tandem with the rest of your body, not in isolation.

“Running Rewired: Reinvent Your Run for Stability, Strength, and Speed” by Jay Dicharry
from Running Rewired: Reinvent Your Run for Stability, Strength, and Speed
by Jay Dicharry
VeloPress, 2018

Myth: Improving the function of a single muscle will help stabilize the lower back: A common misconception about training the core is that one or two muscles hold the key to trunk stability and control.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

Lying on the floor for core training can be effective for some exercises in the initial stages of developing strength, but whether you are in a face-down or face-up position you will not be fully integrating the muscles of the hips, abdominals, and lower back to function as a single system.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Some think it involves working the abdominals, while others add in the back extensors, and still others say only transversus abdominis constitutes core conditioning.

“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

Your core is composed of many different muscles in your abdomen, back, sides, pelvis, and buttocks that work together to allow you to bend, twist, and rotate.

“Definitive Guide to Disc Golf” by Justin Menickelli, Ryan Pickens
from Definitive Guide to Disc Golf
by Justin Menickelli, Ryan Pickens
Triumph Books, 2016

Since most people have never felt their core working, here’s a quick exercise to give you a feeling of what engaging your core does for you.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

For example, when teaching single-leg circles you might explain, “The purpose of this exercise is to promote core stability, so keep your abdominal muscles hollowed, your shoulder blades grounded, and your core very still while limbering your hip joint and allowing your leg to move freely.”

“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

First, many people don’t know what the core muscles are, how to target them, and what constitutes proper core technique.

“The Postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health and Reclaiming Your Energy for Mothers of Newborns, Toddlers, and Young Children” by Dr. Oscar Serrallach
from The Postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health and Reclaiming Your Energy for Mothers of Newborns, Toddlers, and Young Children
by Dr. Oscar Serrallach
Grand Central Publishing, 2018

Athletes are taught to do a squat with their back against a wall while maintaining a posterior pelvic tilt, and this concept should be translated into all therapeutic exercises that the athlete is performing (making sure to activate the core before any exercise).

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

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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21 comments

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  • I like your techniques and your Style. On most workout channels, male coaches are often exhibitionists. They appear with fitted little shirts or worse, without a shirt. Obviously they are more focused on showing off than on explaining. You appear properly dressed, like an athlete, and you explain very well. Congratulations.

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  • What a brilliant start to my training. I can feel muscles working that I didn’t even know I had! They say you can’t do anything without a strong core. Can’t wait to get on with the next video. This one is really working for me.

  • Thanks for this,
    My core is sooo weak.
    I have trouble when doing push ups, keeping my core straight, lifting my body is no problem but my back feels like collapsing.

  • I don’t know what I’m doing wrong, but I feel nothing, and I can’t maintain what I think is engaging, I’m very confused please help ��

  • Hi I’m trying to engage core even while I work in kitchen when I’m in standing position, but in sometime my back starts aching like I could feel the tension in the back as well, pls tell me if I’m on right track???
    Pls reply

  • So I’ve been a huge couch potato for a while now so I’ve gotten super out of shape and the exercises that I could have done easily are a huge task now. It’s been hard to break out of that couch potato mentality and try to get back into exercising again. I saw this video last Tuesday and it seemed short and simple enough to be a good starting point to help me build the habit of exercising more. After all, its short and simple so there’s no excuse to not get up and do it right? Anyways I started the very next day and it was embarrassing how difficult it was on my body. It’s officially one week since I’ve started (I did the exercises Wed, Thurs, Fri, Sat, Mon and Wed aka today). I’ve already lost weight, the exercises have gotten a bit easier to get through and my stomach and obliques are less puffy. It seems insane that such a short simple exercise could have such an impact in such a short time. My diet hasn’t changed a huge amount either. I’m conscious about making healthier choices and I cut out the juices I would have with each meal and replaced it with water but it’s not like I’ve gone super strict yet. I’m easing myself into it one week at a time. The first day I tried the plank my entire body shook trying to stay in good form and today my arms trembled from the strain but I got through it okay. Can’t wait to see my results after a full month of this. I’ve already started adding a little more time to the exercises as I go and I’ve been doing it often enough that it feels more habitual to exercise than a task I need to fight myself to do because I know it’ll be over in no time.

  • whatever I do my whole back always hurts, I’m finding myself getting so frustrated cause it never feels like I’m actually working out rather just causing a strain throughout my back. can anyone help?

  • Honestly, I think there would be a better variation for the plank, known as the reverse plank, which definitely targets the core more effectively. I’m not saying planks are ineffective, but it’s critical to move from planks to a more effective, more complex workout as soon as possible. Jeff from Athlean-X touches more on this in his video: https://www.youtube.com/watch?v=ZyWEXjdAGCQ

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  • interesting points,if anyone else trying to find out six pack abs try Mighty Shortcut Folio (Have a quick look on google cant remember the place now )? Ive heard some super things about it and my co-worker got amazing results with it.

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  • Such a simple and effective/helpful video! Thanks a bunch for your tips. If I ever make a similar video such as this on my channel, I promise to give you credit!..you have my word ����Wondeful and easy strategies to follow my friend. Thank you for sharing.

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  • I almost don’t feel anything when I do a plank I only stop because I feel pain in my arms. I dont think I’m doing it wrong. What’s happening??

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