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6 exercises to help with strengthening your core!



A strong core is imperative for being able to optimally perform any type of movement, function in our day to day lives and maintain proper posture. From working out to daily functional movement patterns, getting out of bed, reaching down to grab something that dropped, picking up a heavy object, etc. a strong core is needed to be able to perform these movements properly, without injuring yourself!


It's important to note that your core consists of much more than just your "6 pack" muscles. Your core is made up of the lumbo-pelvic-hip complex, in addition to the muscles that act on your spine.


Check out these 6 exercises to help strengthen your overall core. Add a few of them into your next workout, or perform them as their own circuit: 40 seconds each exercise | 3-4 rounds.


LATERAL PLANK WALK

  • Keep wrists in line with your shoulders

  • Keep your back flat, while engaging your core (think about contracting your deep abdominal muscles, as if trying to touch your navel to your spine

  • Keep your neck relaxed and in line with your spine

  • Keep shoulders relaxed, down and back, avoid rounding them forward or hiking them up towards your ears



SIDE PLANK HIP DIPS

  • Keep elbow on the mat in line with your shoulder

  • Keep feet stacked one on top of the other

  • Keep your core engaged, quickly tapping your hip to the floor and then raising your hip back up to form a straight line from your ankle to your shoulders

  • modification= drop to your knee and perform with your lower leg kneeling on the floor



LEG RAISES

  • Keep your legs together and straight as you raise them off the floor and lower them back down

  • Keep your back pressed into the floor as you lower your legs back down

  • To help with keeping your back pressed into the floor, place your hands underneath you



WEIGHTED BENT LEG JACK KNIVES

  • Keep your back pressed into the mat as you extend your legs straight out

  • Keep your arms straight the entire time

  • modification: perform without weights




QUADRUPED OPPOSITE ARM + LEG RAISES

  • Keep your neck relaxed and in line with your spine

  • Keep your back flat, and engage your core. Avoid overly arching your back as you extend your arm and opposite leg straight out



BANDED MARCHING GLUTE BRIDGES

  • Raise your hips up until your body forms a straight line from your shoulders to your knees

  • Avoid raising your hips up too high or not raising them up high enough

  • Focus on contracting your core and maintaining that straight line from your shoulders to your knees as you alternate marching legs


Want more core exercises? Make sure to check out the E(M)POWERED Live Workout Classes!


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