- 16 Jan - 22 Jan, 2021
BUILD A STRONGER AND STABLE CORE
- 28 Nov - 04 Dec, 2020
Your middle is your body’s powerhouse
Fitness professionals have varying opinions on how individuals should train for optimal health, but one thing they all agree on is the importance of a strong core. You've probably seen that phrase floating around on Instagram or heard your favorite instructor yell it out as you hold a plank for what seems like eternity, but you may not know exactly what having a strong core means.
Your core is like the roots of your favorite plant. Strong and sturdy roots keep the plant stable and support the weight of the plant as it grows. The same can be said for your core, which is often considered the source, or root, of all movement. Every time you bend down to pick something up off the ground, reach for something in the back seat of your car, or lift something over head, your core is working.
The well-trained core is essential for optimal performance and injury prevention. No matter your fitness goals, having a strong and stable core is essential. To help you strengthen your abs, here is a collection of moves for that strong and stable core. Check them out ahead.
Plank to pike
A) Start in a forearm-plank position, feet hip-width apart, elbows shoulder-width apart and directly under shoulders. Form a straight line from shoulders to heels.
B) Keeping legs straight and heels elevated, contract abdominals to lift hips and slowly drag the gliders in toward chest, stopping before knees bend. Lower hips back to plank slowly, keeping abdominals engaged. Repeat for two minutes.
A) Start with knees on gliders behind hips and elbows shoulder-width apart and directly under shoulders.
B) Keeping hips slightly elevated and stationary, rock shoulders behind elbows, knees gliding on gliders. Bring shoulders back over elbows. Repeat for two minutes.
A) Start in a high-plank position with feet on gliders and knees slightly bent.
B) Bend the knees further, rounding the lower spine, to pull them in toward the elbows. Slowly straighten the legs to return to plank position. Repeat for two minutes.
Start in a forearm plank, feet hip-width apart, elbows shoulder-width apart and directly under shoulders, feet on gliders. Lift hips slightly, and tuck tailbone. Keeping legs straight, begin to crawl forward on forearms. Reverse the action back to the starting point. Repeat for one minute.
Twisting high-plank crunch
A) Start in a high-plank position, with feet on gliders.
B) Rotate hips down to the right, and bend knees to pull them toward the left elbow, slightly rounding spine. Slowly straighten the legs to return to a high-plank position. Repeat on the other side. Continue alternating sides for three minutes.
Side plank with rotation
A) Start in a side-plank position, with right forearm on the ground, legs straight, feet stacked or staggered, and left arm reaching toward the ceiling.
B) Reach left arm forward and underneath torso, slightly lifting and rotating the pelvis. Repeat for one minute; then switch sides.
Twisted plank extension
A) Start on forearms with knees stacked on one glider behind hips.
B) Keeping hips slightly elevated and stationary, rock shoulders behind elbows, knees gliding along on the glider.Rock forward to bring shoulders back over elbows. Repeat for two minutes; then switch sides.
A) Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
B) With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
A) Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
B) Reach out with your right hand and extend your left leg out behind you.
C) Round your back and head to connect your right elbow with your left leg under your body. This completes one rep.
A) Lie on your back with a neutral spine and your hips and knees at right angles with your palms pressed into your thighs just above your knees.
B) Pull your abs to your spine, keeping your ribs and pelvis still, as you lengthen your right arm and leg out until they are almost parallel to the floor. Keep your torso and spine completely stable as the arm and leg move.
C) Return to the starting position, and repeat on the left side to complete one rep.
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