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Zillagreybeard 1 year, 11 months ago.
6 Exercises to Target your core, that get progressively harder!
Discussion in 'Training' started by Zillagreybeard, Jul 21, 2023.You must be logged in to reply to this topic.
DeusChem replied 3 weeks, 6 days ago
Kristenmitchell replied 4 weeks ago
DominicThomas replied 1 month, 1 week ago
6 Exercises to Target your core, that get progressively harder!⭕️
Here are 6 great exercises that you can include in your routine, to specifically target and strengthen your core muscles.
I’ve put them in order of difficulty (at least in my opinion) so if you’re new to “core-movement stuff” start with the first ones and progress to the latest as you get stronger. Here are some quick notes on how to execute ’em:
Hyperextensions: Start on a hyperextension bench with feet securely braced under the foot pads. Body faces downward, hip joints align with the top pad. Hands are across your chest or behind your head. Bend at the waist keeping back straight, lift torso until it aligns with the lower body. Lower your body in a controlled manner back to the starting position.
Kettlebell Goblet Squats: Stand feet hip-width apart, grasp kettlebell by horns near chest, elbows tucked. Squat by pushing hips back, bending knees, keeping back straight and chest elevated. Push through feet & return to standing, make sure hips move up, not forward.
Deadbug with Dumbbells: Lie on your back, arms extended upward, dumbbell in each hand. Knees bent at 90-degrees. Simultaneously lower arms to one side, and the opposing leg to the other, just above the floor while other leg maintains position. Return to start, then alternate.
Alternated Sides Planks: Forearm plank position, elbows under shoulders, body straight from head to heels. Shift weight to right forearm, rotate body left, stack feet, raise left arm towards ceiling. Return to plank, repeat on other side.
Ab Wheel Roll-Out: Kneel on floor, knees hip-width apart, both hands on ab wheel. Roll wheel forward, extend body into straight line. Engage core, maintain hip elevation, avoid hip sagging towards the floor. Pause, then roll back.
Stirring the Pot: Plank position on stability ball, forearms rest on ball. Brace core, body still, roll ball in a circular stirring motion. Complete set in one direction, switch to other for next set.