Your core is not just your abs! 6 of the best exercises to target it right 💪💪

Don’t make the same mistakes they are all making. Check this out for the complete core!

Wonder Woman / Superman:

This is a moving exercise.

Target area: Lower Back.

Recommended repetitions: 3 times 10-15 repetitions.

Cues:

  • Assume superman position on the ground.
  • Raise arms and chest as well as your legs.
  • Pause at the top of the movement for 1-2 seconds keeping the lower back fully engaged.

Progression:

  • Raise feet and arms higher.
  • Grip an exercise ball between your legs, trapping it with the feet.

WW SM Start Position
Wonder Woman / Superman Start Position – All photos and videos are courtesy of Marilena Zammit
WW SM End Position
Wonder Woman / Superman End Position – hold here for 1-2 seconds
Glute Bridge:

This is a moving exercise.

Target area: Glutes and pelvic floor.

Recommended repetitions: 3 times 10-15 repetitions. If you are doing the progressed version this means 10-15 times on one leg then 10-15 on the other.

Cues:

  • Lie on the floor.
  • Bend knees on the floor, raising your heels towards your bum.
  • Drive through the heels to get to the top of the movement.
  • At the top of the movement your glutes should be engaged and your lower back off the ground.

Progression:

  • Do a one leg raise.

Glute Bridge Start Position
Glute Bridge Start Position – My eyes are closed because of the sun, I’m not sleeping on the job 😉
Glute Bridge End Position
Glute Bridge End Position
Glute Bridge Progression
Glute Bridge Progression
Russian Twists:

This is a moving exercise.

Target area: Obliques

Recommended repetitions: 3 times 10-15 repetitions – this means touching down on the right and then the left and coming back up counts as 1 rep.

Cues:

  • Sit down and lean back keeping your core tight throughout.
  • Touch down on one side make sure that your core is driving the movement.
  • Follow the movement with your head.

Progression:

  • Raise heels.
  • Hold a weight.

Check out this quick video!

The Plank:

Note this is a static exercise so you hold the position throughout.

Target area: Abdominals

Recommended repetitions: 3 times 30-60 seconds.

Potential Adjustment: Spread your legs wider to target your quads and glutes more.

Cues:

  • Tabletop back.
  • Tight core and glutes.
  • Imagine a piece of string between your toes and elbow being kept taut through the abs.

Alternative:

  • Wide leg for glutes and quads emphasis.

Progression:

  • Raise one arm and raise the leg on the opposite side also.

Plank 1
Standard Plank
Plank Wide Leg Alternative
Wide Leg Plank Alternative
Plank Progression
Plank Progression
Hollow Hold:

Note this is a static exercise so you hold the position throughout.

Once you have mastered the plank this is a good exercise to progress to.

Target area: Abdominals

Recommended repetitions: 3 times 20-40 seconds.

Cues:

  • Lift legs up as high as you can keeping them straight.
  • Lower the legs to a point where your lower back is still comfortable on the ground.
  • Tuck your chin and raise your chest.
  • Keep arms in a straight line with biceps tucked in behind your ears.
  • Make a conscious effort to engage your core throughout.
  • Don’t forget to breath and note that a little shaking is to be expected if you are not used to the exercise.

Progression:

  • Lower your legs more.
  • Increase time of repetition.

Hollow Hold
Hollow Hold Demonstration
ViPR Power Work (Loaded Weight Movement):

This is a moving exercise.

Target area: Legs and core.

Recommended repetitions: 3 sets of 5 repetitions on each side.

Cues:

  • Stand upright and hold the weight vertically in front of you.
  • Jump back driving off your left foot, stick on the right foot when landing.
  • During the movement engage the upper body and core by doing a rainbow lift and resist with the weight.

Progression:

  • Start from a squat position.

Check out this quick video!

Investing time into exercise can help you fit into THAT OUTFIT, rediscover your mojo and be happier when spending quality time with friends and family.

Always seek out professional help where necessary to ensure safe and progressive training.

Need someone to help you unlock your potential through training your body, mind and soul, take just one minute to fill the form at the link below:

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