5 Simple Moves For A Stronger Core
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
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
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
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
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
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.
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.