Ian’s 5 Favorite Core Exercises

  1. Side Plank with Oblique Twist

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  • Begin in a side plank position on one hand (or elbow). Make sure your shoulder is directly over your hand. Squeeze your inner thighs together and push your pelvis up to a side plank. Reach your top arm straight up towards the ceiling.
  • As you exhale, reach your top arm under your body as you twist. Keep your pelvis and legs compeletely still. Inhale reach your top arm back towards the ceiling.
  • Repeat 5-8x on each side

 

  1. Plank

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  • Starting on your elbows (or hands), find a straight line from top of the head to heels. Your head is in line with your spine and your hips are in line with your body. Keep the shoulders directly over your elbows.
  • Hold for 30 seconds to 1 minute.

 

  1. Mountain Climbers

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  • Get into the plank position with your hands and feet shoulder-width distance apart. Your body should form a straight line from your shoulders to your ankles. Engage your core and bend one knee, bringing it towards your chest. Return to the starting position. Repeat the other side! ¬†You can do these slow and controlled for an ultimate core burn or try them at a faster pace with more reps for cardio!
  • Repeat 20-30x

 

  1. Leg lower and lift

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  • Lying on your back with your legs straight towards the ceiling, bring your hands underneath your tailbone. Lift your head and chest and look at your core. Keeping your low back on the mat at all times, inhale as you slowly let your legs reach towards the floor. Exhale as you bring your legs back towards the sky. Only bring your legs as low as you can control it and keep your low back on the mat.
  • Repeat 5-10x

 

  1. Russian twist

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  • Come to a seated position with your knees bent and your heels on the mat. Bring your hands together center (or hold a weight in the center of your chest). Roll back into a half crunch position and maintain your C-curve. As you exhale, rotate your upper body to the right as you keep your lower body still. Inhale to come center and repeat to the opposite side. To give yourself an extra challenge, hover your feet off the ground!
  • Repeat 10-20x

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