Skip to content

5 Simple Moves For A Stronger Core

Jason Williams, NASM-CPT
Author:
March 12, 2016
Jason Williams, NASM-CPT
NASM-Certified Personal Trainer
By Jason Williams, NASM-CPT
NASM-Certified Personal Trainer
Jason Williams, NASM-CPT is a personal trainer, meditation teacher and well-being coach. He is the director of a Pilates Barre studio in Baltimore, MD and the author of a children's fitness book.
Photo by Chloe Bulpin / mbg creative
March 12, 2016

As a barre instructor, the two main areas most of my clients want to work on is their core and glutes. That's why I've put together these combination exercises to help isolate those areas. These five moves will target and strengthen small muscle groups to give your body a long, lean appearance. If you don't have a barre, you can use a taller chair at home. Let's get started!

1. Warrior III To Stork Stance

Photo by Chloe Bulpin / mbg creative

This is a single-leg exercise that works individual glue and core. Perform 3 sets of 15 to 20 repetitions on each leg.

2. Curtsy Fire

Photo by Chloe Bulpin / mbg creative

Another single-leg exercise with one leg elevated behind the front leg. It's a pulsating glute exercise, while engaging abs. Lower your elevated leg into a curtsy lunge as low as you can go. Then return to the start and repeat. Perform 3 sets of 15 repetitions.

3. Butterfly Flight

Photo by Chloe Bulpin / mbg creative

This seated exercise is performed with the soles of your feet together. Keep your hands on the bar to engage the core/abs and pulse both legs simultaneously like a butterfly. Perform 3 sets of 15 to 20 repetitions.

4. Iso Twist

Photo by Chloe Bulpin / mbg creative

Stand parallel to your bar or chair, and extend one leg out to the side. Raise your arm up to reach the sky, and then rotate it underneath your body. This exercise works your glutes and obliques. Perform 2 to 3 sets each side of 15 to 20 repetitions.

5. Crunch Bridges

Photo by Chloe Bulpin / mbg creative

Lying on your back, feet on top of the barre or chair, bridge your hips off the ground. This works the glutes and upper abs.You can perform this exercise with both legs or a single leg on the barre or chair. Perform 2 sets of each, 15 repetitions.

Related reads:

Jason Williams, NASM-CPT author page.
Jason Williams, NASM-CPT
NASM-Certified Personal Trainer

Jason Williams, NASM-CPT is a personal trainer, meditation teacher and well-being coach. He was a former collegiate track athlete at Lynchburg College, where he received a B.S. in sports medicine. He teaches boot-camp style and spin classes, but his main interests are pilates and barre. He is the director of Pilates Barre Training in Baltimore, MD and the author of "The Adventures of Frankie Fitness," a children's book that inspires kids to be both physically and mentally healthy.