3 Not-So-Easy Core Exercise ideas

3 Not-So-Easy Core Exercise ideas⭕️

Here are 3 core exercise ideas that you can include in your program. Mind you, they’re not as easy as they look. 👀

1) The Banded Dead Bug is a popular core exercise that targets the muscles of your trunk. To perform it, get a rubber band and tie it up onto something (like the leg of a swuat/power rack). Lay on the ground supine, grab the rubber band and pull it towards your front. As you keep constant tension, lift each leg up and down without touching the floor (if you want to make it more challenging!)

2) Reverse Hypers are amazing as well, especially at targeting the posterior chain muscles. For this variation, we’re using our body weight and a flat bench, but if you have a machine that allows over-load then you can go for that one as well.

For this one, set up by laying down on the bench, with your hips off of it. Once you’ve found the right spot, grip and hold onto the bench and focus on extending your legs back, either alternating one another, or lifting them both at the same time!

3) Lastly the hollow body holds are an isometric-core exercise, very often used in gymnastics (but not only). To perform it, it’s actully very easy: lay on the floor supine by extending your legs and arms and.. contract everything. Holding it can feel excruciating, and that’s really what this exercise is about.

These 3 exercises can easily be included in your training routine, and even super-setted to save you some time. In terms of sets/reps/ *it depends*, but starting out with a 2-3 sets of 8-10 reps for the first two, and 10-20 sec. holds for the third one (with the goal of progressing!!) can be a great starting point for most!