Advanced Core Exercises
- On your back, put your legs up in the air, knees bent and your arms up
- While contracting your core, open up at the same time by pushing your legs out while moving your hands backwards
- Don’t let your feet touch the ground (if this is too difficult for you, you can let your feet touch briefly to make it easier)
- Try to avoid letting your shoulders shrug up towards your ears
- Get into plank position with your hands, knees and toes touching the ground
- Raise up onto your toes by lifting your knees off the ground
- Bend your elbows a bit and stay in this plank position
- The more the bend your elbows, the harder this will be
- Think of this position as pulling your toes towards your hands, this will get your core that much more engaged
- Laying on your stomach, lift your thighs off the ground and then bring them back to the ground
- Remember to keep your core engaged especially when you lift your legs off the ground
- This might be challenging if you have a history of lower back problems, if that is the case, you can do this exercise with one leg at a time
Crunch w/ Twist
- Lay on your back with your hands by your sides
- You want to reach up on one side and try to touch the finger tips of the opposite hand
- Return to starting position and repeat with the other side
- Avoid rolling side to side, you want to make sure that when you reach up, your shoulder blade leaves the ground
High Plank w/ Hip Extension
- Get into a push up position with a neutral spine, core engaged
- While staying in that push up position, lift up one leg at a time to get your glutes working a bit more
- To make this more difficult, you can do a slight elbow bend
Side Plank w/ Hip Abduction
50 seconds (switch sides halfway)
- Get in a side plank position, with your elbow directly below your shoulder and your feet touching the ground
- Do some hip abductions by lifting up your top leg and bringing it back down
- To get your gluteus medius engaged, you can have your top leg slightly behind your bottom leg
- Switch to the other side halfway
- Get in position by laying flat on your stomach with your hands and legs out
- Lift your opposite arm to opposite leg and drive your elbow back towards your hip of the arm you’re lifting up
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