core-exercises

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4 Exercises To Help Tone Your Core

Celebrity trainer Don Saladino, shares four moves you should try to strengthen your core and better your balance.

1. The Matrix - Start standing with feet hip-width apart. Imagine you’re standing in the center of a clock, with 12 o'clock directly in front of you. Bend knees and elbows to prepare to jump. Swinging your arms for balance, jump toward 1 o'clock, and landing on your right foot and keeping your left knee up. Pause, then jump back to center. Repeat to 3 o'clock and 5 o'clock, then, landing on your left foot, to 11 o'clock, 9 o'clock, and 7 o'clock. Do three sets.

2. The Plank Row - Hold a dumbbell in each hand, and get in plank position with your hands on the dumbbells and your feet wider than shoulder-width apart. Raise the dumbbell in your right hand until your elbow passes your torso, pressing the left dumbbell into the floor for balance. Lower your arm, and repeat on the other side. Continue alternating; do 10 reps on each side. Do three sets.

3. Legs for Days - Holding a dumbbell in your left hand, stand with feet hip-width apart. Take a big step forward with your right foot and a big step backward with your left foot, and then raise the dumbbell toward the ceiling, keeping your arm straight. Bend both knees simultaneously, keeping right knee over right ankle, never lowering the dumbbell. Pulse up and down; that’s one rep. Do 10 reps, and then switch sides. Do three sets on each side.

4. Stand and Deliver - Holding a dumbbell in your left hand, stand with feet hip-width apart. Raise your right foot a couple of feet off the floor, bending right knee 90 degrees. Raise your left arm so your elbow is at shoulder-height, then bend it 90 degrees. Extend left arm to press the dumbbell toward the ceiling while simultaneously clenching your right fist at hip level. Pause, then lower your left elbow to 90 degrees again and relax your right hand, but don’t lower your foot. Do 10 reps; then switch sides. Do three sets on each side. (Source: Cosmo)

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This sequence is made up of moves that will greatly improve your abs and help tighten your belly. Do 3 circuits. See if you can do each for 1 minute with no rest in between.

On Side Leg Press - Lie on your side, resting on your elbow. Keep your other arm extended behind you. Stack your feet on top of each other. Slightly lift your legs off the ground and bring your knees toward your chest. Straighten out your legs again without touching the ground. Keep your abs tight and breathe evenly throughout.

Legs Up & Thrust - Lie on your back with arms extended at your sides, palms facing down. Raise your legs at a 90 degree angle. Inhale, tighten your abs, and raise your butt off the ground as high as you can. Exhale and slowly return to starting position. Works your abs and core.

Side Crunch - Lie on your side with legs stacked on top of each other and gently hold your head with one hand. Keep your other arm extended at your side with your palm facing down. Inhale, tighten your abs, and crunch your knees up to your chest. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. To make this exercise more challenging, do not let your feet touch the ground. You’re working your abs, core, and obliques.

http://gymra.com/free-trial

Core Exercises

These 4 exercises are great for strengthening your core. I do them at least 3x a week after my training run. 

 Do each one for the prescribed number of reps or hold count: 

 1. Plank with Side Step x 10 reps on each leg. 

 2. Runner’s Crunch x 10 reps on each side. 

 3. Seated Twists x 15 reps on each side. 

 4. Swimming x 30 seconds. 

 Repeat entire sequence 2-3x if you have more time. 

 Reblog to share.

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Reverse Wood Chop: One of the best oblique exercises that you can do at home. 

The Core Challenge!

Check out the workout that I’m gonna be doing every day for the next 7 days.

It works your entire core along with your arms, glutes and legs thanks to planks (my fav) and hip bridge. 

So here are the exercises and instructions:

I completed my first day early this morning. Took me about 10 minutes to complete it.

Join in with me!

Follow my blog for more fitness challenges and great workouts

At the Core of It: Creating Strength and Tension in the Body

What exactly constitute the mysterious “core”? And as an athlete how should you strengthen it differently than a bodybuilder? Here’s my advice on how to build a strong core.

http://breakingmuscle.com/strength-conditioning/core-it-creating-strength-and-tension-body