Want to know more about your core? You’ve come to the right place. What a lot of people don’t realise is that your core is involved in almost every form of exercise!
Want to improve your lower body workouts, lift heavier, work on your upper body and so much more? Yep, it’s all about building your core 👀
Ab workouts can BURN (Core Blimey on our app, if you know you know) and as long as you’re holding the correct form and using the right muscles, you’re on your way to building a stronger core. Once you start to see the results you’ll only want to keep going! Remember, building a strong core isn't just about doing an ab workout, heavy compound movements such as squats, deadlifts and good mornings work your core equally as hard!
Benefits of a strong core
A strong core has so many benefits. Not only will it help your overall workout experience, but it can help reduce back pain and improve balance and posture all while sculpting your waist (result!)
Your new workout routine
Begin face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Engage your abdominal muscles, squeeze your bum and keep your torso straight and rigid with your body in a straight line from ears to toes with no bending.
Lay flat on your back with your arms extended up, lift your legs and bend your knees at a 90 degree angle. Engage your core and pull your bellybutton in towards your back. Extend one arm behind your head and the opposite leg should straighten until both are hovering slightly above the ground.
- Hollow body hold
Lay flat on your back and tense your core, pulling your bellybutton towards the floor. Put your hands behind your head, point your toes and slowly lift your legs and shoulders off the ground.
- Pallof press
This movement can be done with a resistance band or a cable machine. Set the band/cable at shoulder height, grasp the handle with both hands against your chest, and step away so the band/cable becomes taut. Engage your core and press the handle out with both hands so your arms are extended in front of your chest.
- Bird dogs
Begin on all fours in a tabletop position, hands under shoulders and knees under hips. Engage your core, and lift and straighten one arm and the opposite leg and hold for a few seconds. Lower back to the starting position and repeat on the other side.
- Side plank (with or without rotation)
Lie on your side with your legs straight, one leg balancing on the other and prop your upper body up on your elbow. Then raise your hips off the floor. To add rotation, thread your other arm down and through the gap between your torso and the floor.
- Moving plank
Start in a plank position. Lift yourself from your forearms up to your hands, and back down again, keeping your abs and bum squeezed tight. Go back down on the side you started and alternate.
Lie flat on the ground with your arms by your side. Raise your legs as high as you can, keeping them straight and together whilst lifting your torso up towards your thighs to create a V-shape.
- Bear crawl
Start in a tabletop position with your knees lifted slightly off the ground. Lift and move one hand forward whilst moving the opposite left forward too in a tiny crawl all whilst keeping your knees off the ground and your back flat.
- Reverse crunch
Lay flat on your back with your legs up and knees at a 90 degree angle. Lift your legs towards your head, push your feet towards the ceiling, using your abs to lift your lower back off the floor. Bring your legs back to the starting position and repeat.
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