If you want a stronger core, then you should start doing these 3 moves.
Not only are they geared at targeting your abs…
They also involve your lower back and hips, which are important muscles for better movement and stabilization of your core.
Although you may think of your core as just your abs, there is a whole lot more to consider when you’re strengthening your core.
The following three moves, when done correctly and with good form, will target all the major muscle groups in your core, leading to a stronger, more stable core.
And this will make everyday tasks and activities easier to complete.
Here are the only three moves you need:
1. Pike Plank
Muscles work: Abs, lower back, hips
Action: Hold your body in plank position, with your feet on a towel. With your back flat, and your hands shoulder width apart, forearms on the ground and under your shoulders, slowly pull your feet towards your hands, making sure to “hike” your hips. When you reach a pike position, pause for 3 seconds then slowly return to the starting position.
This exercise is ideal for targeting all the muscles in your body, plus putting serious stress on your abs and lower back.
2. Standing Bird Dog
Muscles worked: Lower back, hips
Action: Stand with feet shoulder width apart, arms at side.
Hinge at the hips, reaching your right arm straight out, while lifting your left leg straight behind you. When your back is flat, pause at the top, and return to the starting position.
This exercise is great for developing the muscles in your lower back, and working the smaller muscle in your calf and ankles to build better stability. This exercise can also be done from the floor by starting on your hands and knees, and extending your right arm in front of you, and your left leg behind you.
3. Side Plank
Muscles worked: Obliques, but also works on both upper and lower body strength.
Action: Start by lying on your left side. Raise yourself onto your left forearm, and maintain your elbow is under your shoulder. Lift your hips off the floor and tighten your abdominal muscles. Maintain and hold this position for 10 to 60 seconds. Slowly lower yourself to the group and switch sides.
This exercise is perfect for developing all the muscles in your core and your entire body. The side plank is challenging, so start by just lifting your hips off the floor while keeping your knee on the ground.
Having a strong core is important to your overall health. Not only does it make everyday tasks easier, it strengthens your balance, improves posture, and provides stability for your entire body. Although there are many different exercises that target your core, these 3 exercises may be the only moves you need to develop a stronger, more defined core.
Want even more great core exercises? Download my core guide here: https://tinyurl.com/y7ahwjvg
Your friend and trainer,
Paul F Sweatt CPT
Train Smart. Train Hard. Train Safe. Train to Sweatt,
