Your core is a crucial part of any workout that you do, whether you are doing an ab circuit or performing other exercises like squats, TRX exercises, deadlifts, etc. Engaging your core is so important in the world of exercise because it helps stabilize you, builds a strong foundation, and keeps you balanced and coordinated.
Though many people forget to engage their core during their workout, it is important to be mindful and remember to engage your entire core. Engaging your core is basically squeeze your abs, drawing your belly button up into your spine. If this sounds weird, think about the initial bracing you feel right when someone is about to tickle you in your stomach, (that instant tightness), without sucking in.
Having a strong core also helps with normal activities like bending over and picking up objects which most people do on a daily basis. It is important not to forget about your core during your workout because it is beneficial for any type of exercise. If you do not have time to do an ab circuit after your workout, you can easily fit core exercises in between sets or practice engaging your core during your normal workout.
Here are some of my favorite and most effect core exercises that I have used with my clients that I train as well as in my own workouts: (Perform 2-4 sets, 30 seconds each exercise)
1. In and Out plank
Start in a plank position, forearms on the floor and fingers spread apart. You will want to make sure your back is flat, and try not to hunch your shoulders up towards your ears, and do not let those hips drop. Your feet will be close together and in one swift movement move your feet apart and then back together. Remember to brace your core.
2. Bicycles with crunch
Start lying on your back with legs together at a 90 degree angle, position your hands behind your head supporting (not pulling) your neck. Perform 3 crunches with legs up, then move right into 5 bicycles, bringing your opposite elbow to your opposite knee in a flowing motion, extending your legs out with each bicycle movement. As you move from 3 crunches to 5 bicycles, squeeze your core the entire time.
3. Side plank crunch
Start in a side plank position, feet stacked and one forearm placed on the floor. Put one hand behind your head and take the leg that is stacked on top and draw it towards your elbow that is positioned behind your head. Make sure to hold a strong foundation, core engaged and try not to lean forward to put too much pressure on your back.
4. Plank body saw
Start in a plank position, forearms on the floor with a flat back and fingers spread apart. Shift the weight from the balls of your feet to your toes in a slow motion. Make sure not to drop those hips. This exercise rolls out your entire core with just a few foot movements, so you will definitely feel the burn!
5. Seated knee tucks on a bosu ball
Start seated on a bosu ball, hands resting on the sides and legs bent. Begin with one movement of pushing the legs straight out, to where you extend (not all the way) on the bosu ball and then draw the knees in to crunch back up. Do not drop your head back and be conscious not to strain your neck. The stability of the bosu ball implements balance into this core exercise that makes it an exciting challenge.
6. Mountain climbers with sliders
If you do not have access to core sliders, try rags or small towels for this killer exercise. This is one of my personal favorites because it takes mountain climbers to a whole new level. Start in a plank position, hands on the floor and fingers spread apart. Put one slider or rag under each foot and bring the feet close together. Next, bring one leg up towards your chest, then alternate with the other leg. You can do this exercise fast or slow, whichever pace feels best for you. Remember not to round your back and leave your shoulders down and away from your ears. Also make sure to keep your body in line, where your shoulders do not come forward over your hands. Get those abs fired up!