Core Exercises: The Why!

Building a strong core through certain core exercises is an important aspect of training, with core stability providing the foundation for optimal movement for the body. Our core bridges the body together, as it provides the connection between our lower and upper extremities. All motions are generated through the core and it is essentially the driving force and base of support for the entire body. A strong, flexible core will help to prevent injuries, increase athletic performance and improve postural imbalances – and of course will help get your abs popping.

What are “Core Exercises”:

When it comes to training your core, don’t just think sit-ups and crunches. Some of the most effective ways to build core strength are through compound movements such as squats, deadlifts, shoulder presses and pull ups. Performed correctly, these exercises will help strengthen your core, protect your against back pain, and bulletproof the rest of your body. Add in a few of these more specific exercises and you will get a well-rounded workout and rock hard abs in no time:

What Core Exercises Can I do?

Plank:

• Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel
• Maintain a neutral spine, and balance your weight on the balls of your feet and elbows
• Check head, shoulders, hips, knees and ankles align in a straight line
• Ensure lumbar spine does not arch and hold position

Side Plank:

• Lie on your left side with your knees straight
• Lift your body up, placing your weight on the left forearm and elbow
• Place your right hand on your hip, or alternatively place it in the air until it’s perpendicular with your torso, forming a T shape with your body
• Raise your hips until your body forms a straight line from your ankles to your shoulders
• To make it more challeneging, try raising your arm upwards towards the sky
• Hold position and repeat both sides

More Challenging Core Exercises:

Dead Bug:

• Lie face up with your arms extended toward the ceiling and your knees bent 90° and stacked over your hips
• Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground.
• Squeeze your Glutes and keep your core engaged, with your lower back pressed into the floor
• Bring your arm and leg back to the starting position and repeat on the other side with the opposite arm and leg

Pallof Press:

• Standing parallel to your cable machine, clasp the handle in both hands, palms together. .
• Bring the handle up to the centre of your chest and press out.
• Return your hands to your chest and repeat.

Dead Lift:

• Stand with your mid-foot under the barbell
• Bend over and grab the bar with a shoulder-width grip
• Bend your knees until your shins touch the bar
• Lift your chest up and straighten your lower back
• Take a big breath, hold it, and stand up with the weight

Any Questions?

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