Good core work is essential to everything from sports to recreation to standing upright. I am hesitant to list my favorites, because the list will change by next month, but here are my current top 10 core exercises:
1. Crunch: good old fashion laying on the floor supine, knees up, keeping your lower back grounded while bringing the shoulders up and towards your knees. I like to add punches or cobra strikes after about 25 reps to further engage the core.
2. Bird Dog: not a difficult move, but underrated; on your hands and knees extend your left arm forward and your right leg back while engaging your core, hold this for a moment, and return to your starting position. Now do the same on the other side. Alternate.
3. Alternating Toe Touch: again start laying supine and this time lift both arms and legs off the ground to engage core. Next raise your right hand and your left leg until you touch your toe (or thereabouts), return to neutral without letting your arms or legs touch the ground, and raise your left hand to meet your right leg. Repeat.
4. Single Leg Hip Lift: laying on your back with your knees bent, lift one foot off the floor, and thrust your hips up and forward, 8-10 reps. Set your foot down and lift the other foot off the floor. Thrust your hips up and forward, 8-10 reps.
5. Knee to Elbow: this is basically a crunch where your elbow comes up to meet your opposite knee, which you then alternate.
6. Scissor Hold: laying on your back raise both straight legs off the ground an inch or maybe two. Now lift one leg up to a 90 degree angle (or thereabouts) and hold. Alternate legs until you begin to cry a little (that’s a joke, sort of).
7. Leg Lift: I hang from my pull up bar, but in the gym there’s a great station just for this exercise. As the name implies lift your legs, engaging your core, and do your best not to swing. I lift with legs straight, so I end up in an “L” shape. Or I alternate knees up and “L” shape. Or if I am feeling ambitious I alternate straight legs, still engaging core so as not to swing.
8. Side Plank Knee Raise: from the side plank position raise the upper knee up to meet your hand, 8-15 reps on one side, and switch.
9. Side to Side: sitting with your feet lifted off the ground to engage core, hold your hands together, and swing them past your hip until they touch the ground, alternating sides, hence side to side. Ouch.
10. Plank: the be all end all of core. If you do only one core exercise make it the plank. Balanced on your elbows and toes engage your core and hold the position. I’ve been alternation one arm planks too, but be sure you are very comfortable in the full plank before you try that at home.
Those are some of my favorite core exercise. I can add video for any of those as needed. Have a great weekend and as alway . . . Keep Moving!
FitAfter50 