We were just on spring break and there are 5 weeks until summer meaning we’re still thinking about our bikini bodies. We may think of our abs as just a physical part of our body that we obsess over, but really our abs are very important. Having a strong core helps with posture, allows you to be stronger in other physical activity such as skiing, and helps protect your back. If your abdominals are not strong your back muscles will over compensate and it will cause back pain. While you probably don’t want abs like the Situation for Jersey Shore, it’s likely that you want to look fABulous.
Here are my favorite core exercises:
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Plank: This is a very commonly used exercise, but very often it is done wrong. Beginning on your elbows
and toes you want a straight line from your shoulders to your hips to your heels. Think about tucking your pelvis in with your lower abs and bringing your shoulders back and away from your ears. Remember not to cheat by sticking your butt in the air or letting your stomach relax and sink down. Start by holding the position 4 times for 30 seconds each, then moving to 2 times for 1 minute each. Once you are able to hold that position for an extended amount of time you can change the exercise by either tapping out to the side, bringing your knee to your elbow, or shifting back and forth like you’re sawing wood. Really, there are so many different variations to the plank exercise that I could devote an entire blog post to it!
- Crunches on the ball: Remember the commercial, “the Bender Ball?” It may have looked silly, but that small ball really did allow for more movement and thus, more ab workout. While we don’t have “Bender Balls” at the gym, we do have big green balls that are also very effective for core training. The key to using this ball while doing crunches is placement. You want to have your lower back on the ball, the more of your back off the ball, the harder it is to crunch up because gravity is working against you. You can do regular crunches, side crunches, chest press crunches, ect using this ball increases intensity and strengthens your abs!
- Crunch with a leg lower: If you really want to feel the burn then you need to engage your entire abdominal area. Start with your legs at a 60 degree angle straight out in front of you and crunch up. Keeping your shoulders off the ground the entire time slowly lower one leg to an inch off the ground and then slowly bring it back to meet the other leg. Alternate legs 20 times total for 2-3 sets. I like this exercise more than a bicycle crunch because it engages your lower abs better. By crunching up it is also harder to arch your back, which can cause pain.
- Opposite arm and leg extension: It is important to elongate and compress your abs in your core workout and this exercise does just that. Set up on all fours, make sure your core is engaged by drawing your pelvis in and up, your upper back is level, and your shoulders are back and away from your ears. First contract by bringing your opposite elbow into your opposite knee and then extend your arm and leg out as far as they go. Repeat 20 times on one side and then switch sides for 2-3 sets.
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Side raises: To target your oblique, side raises are great. Begin on your side with your elbow and forearm
on the ground, fingers facing in front of you. Make sure there is a straight line from your shoulder to your hips to your ankles. Slowly raise and lower your hips 20 times on one side and then switch sides for 2-3 sets. Remember to keep your body in a straight line and don’t lean forward; try keeping your upper hand on your hip and making sure your elbow is always pointing straight to the ceiling. You can make this exercise easier by placing the top foot on the ground in front of the back leg, or being on your knees rather than the side of your foot. If you do the latter variation make sure you’re shoulders, hips, and knees are in one straight line. To make this exercise more difficult stack your feet or lift the top leg and arm up like a starfish.
Your core is very important for all kinds of reasons and protects you. The key to strengthening your core is to work it at many different angles and target each part (inner, outer, lower, upper, side). Try these exercises and let me know what you think!
Picture sources:
http://band-exercises.net
http://beautifulbodybistro.com