Core Movements
Your core is a beautiful thing! Often used interchangeably as the “abs”, the core musculature is actually a system of interconnected muscles that include the back, glutes and abdominal muscles (plus many others in between). Training your core can help improve stability, balance and ability to properly perform other exercises, activities or everyday functions by strengthening your body from the inside-out.
Add any of the following movements to your workout to spice up your routine or perform all of them together for a workout designed to move and stabilize your core. Stay beautiful, y’all!
Birddog
A classic move you’ve probably already done, but is not to be overlooked! Start on all fours with shoulders stacked over wrists and hips over knees. Brace your abdominals by drawing the belly button in towards the spine. Lift one arm straight ahead and the opposite leg behind you, squaring your hips to the floor. Find and keep your balance in this position for approximately 4 seconds, then switch to the other side.
Bridge with Marching
Lying on your back with feet underneath the knees, press your feet into the floor- specifically driving through your heels- to lift the hips up while squeezing the glutes and stopping before the back excessively arches. From this position, lift one leg while maintaining the bend in the knee. Find and keep your balance in this position for one breath, then slowly switch to the other side.
Dead Bug
While lying on your back, lift the knees to a 90° angle and the arms straight up towards the ceiling. Inhale: Slowly extend and lower one leg and the opposite arm towards the floor while maintaining a pea-sized distance between your low back and the floor. Exhale: Reverse the motion to bring the leg and arm back to the original position before switching to the other side.
Side Plank / Thread the Needle
Start by lying on the side, stacking the ankles and aligning the shoulders over the elbow. Lift the hips and knees from the floor keeping your torso in a straight line. If this is challenging enough- stay here! For more, lift the top arm up towards the ceiling, keeping the chest rotated up and head lifted to maintain a neutral spine. Slowly thread the top arm underneath the body while maintaining your balance, then reverse the movement. Modification: Start by lying on the side, stacking the knees, then bend the bottom one to lift the hips only from the knee.
Ivana has been a personal trainer for 8 years and currently teaches Barre and Circuit classes at BHC. Click here to learn more information about Ivana or send Ivana a message at ivana@ballardhealthclub.com if you are interested in training or to let her know this workout made you sore!