Below are four exercises for a complete core blast:
- Any Kind of Plank
Side plank, forearm plank, full plank, plank on your knees, whatever plank you can safely hold is great for all around definition. With plank, you need to start with modifications and progress until you have built the strength. Do not compromise your form to hold the pose longer. The most important thing is to keep your spine neutral and your shoulders directly above your wrists or forearms. Once you feel your hips dropping or raising, come down to your knees if you aren’t already. If you are, then that is your max time. Continue to challenge by adding time or variation.
- Leg Raises
These are great for those lower abs and back. Lay flat on the floor and roll a towel under your tail bone or stick your hands under your lower back. Lift and lower your legs, keeping them as straight as possible. Inhale as you lower, exhale as you raise, trying to flatten your stomach. Again, don’t go to low if you sacrifice your form. You can also do large circles to get the side obliques.
- Reverse Crunches
This exercise also targets the lower abs, but is more isolated. Lay on your back and keep your legs directly above your hips. Press your palms down as you lift your lower back slightly off the floor and try to point your toes to the ceiling. Control is everything with this exercise. Do not rock around or bounce. Remember to exhale as you lift and inhale as you lower.
- C Curve Crunch
This exercise is great while you are watching your favorite show or can be done anywhere. Begin in a seated position, knees bent with feet flat on the floor (this is very important, do not lift your toes). Reach your arms forward, facing each other. Exhale, pulling your belly button toward your spine. Roll back onto your tailbone, curving your spine into a C shape. Inhale and return to the starting position. Repeat as many times as you can.