6 Moves To Build Strength & Get A Killer Core
Summer may be coming to an end but a killer core is never out of season. A strong core not only gives you a slim physique, but also reduces back pain, improves posture, increases balance and gives you a confidence boost. In order to build lean muscle and flatten out your stomach, your workouts need to challenge the core in many different ranges of motion.
These dynamic moves will strengthen your abs to flatten things out and maintain a six-pack, strengthen your obliques to create a v-shape and work your hips to give you an hourglass figure.
Perform the workout 3-4 times a week on its own or in addition to your usual workout. Once you get through each exercise, rest for 30 seconds and repeat the entire routine three times. You only need a mat, so you can complete this workout anywhere!
Lie flat on your back with your legs extended to straight and arms by your sides. Lift your right leg up to hip-height as you lift your upper back off the floor. Reach your left hand to touch your lifted right leg. Twist through your waist, engaging the obliques and keeping your leg still.
Lower your leg and torso back to the floor, coming back into a lying position. Engage your core to lift your left leg and upper back off the floor. Touch your right hand to your left leg, twisting through your waist.
Continue the movement for 10 reps each side.
2. Roll downs
Come into a seated position with legs extended out straight. Hinge forward at your hips as you reach towards your toes. Then start to roll down on your back, one vertebrae at a time. Press your thighs together and activate the core.
Once on your back, begin to roll up one vertebrae at a time. Keep legs and feet pressed into the floor as you come back up to a seated position.
Continue the movement for one minute.
3. Opposite arm and leg raise
Come into a straight arm plank with wrists under shoulders and legs extended. Maintain a static position with control. Then lift your left leg up to hip-height and right arm up to shoulder height. Deeply engage your core and glutes the entire time.
Return back into a straight-arm plank and switch sides, lifting right leg and left arm. If you feel too unstable, you can always just lift your arms, keeping your feet on the floor.
Perform ten reps on each side.
4. Butterfly sit-ups
Lie flat on your back with your knees bent and feet together. Place your hands behind your head and lift your feet a few inches off the ground (keeping your feet glued together).
Lift your shoulder blades off the ground as your bring your knees to your elbows. Return back to starting position with your feet hovering over the floor. Repeat the movement using your low abs to draw your legs inward. Perform 20 reps.
5. Side plank hip raises
Come into a side plank with your elbow aligned under your shoulder and your feet stacked. Form a straight line from your shoulders to ankles.
Then, press your hips up to the sky. Drop your hips back down toward the floor with control.
Repeat the movement by pressing hips back up to the sky and then lowering them down. If this is too much on your shoulders, you can always bend your bottom knee and place it on the ground.
Repeat the movement at a steady pace. Perform ten reps on each side.
6. Squat jumps
Stand with your feet hip-width apart. Deeply bend both knees, shift hips back and lower down so thighs are parallel with the floor.
Then, swing your arms back by your sides and explosively jump off the ground as high as possible, raises your arms overhead towards the sky. Land softly with your knees bent and your chest up. Repeat the movement, jumping off the ground swinging your arms for momentum.
Perform ten reps.
For an added benefit, cut down or completely cut out all processed foods. The combination will speed up your results and make you feel fantastic!
For additional workouts, recipes and more please check out my website.
Ready to learn how to fight inflammation and address autoimmune disease through the power of food? Join our 5-Day Inflammation Video Summit with mindbodygreen’s top doctors.