Question:

I am trying to train my core. I alternate different sections of my core at every workout: abs at 1 workout, lower back another, and obliques during another. I workout 5 - 6 times a week. What are some of your favorite core exercises?

Answer:

James, my personal favorite is the squat and different variations of it. I know…..most people think that it’s a powerlifting or bodybuilding exercise, but it’s VERY beneficial for everyone and think that it’s one exercise that NOBODY can afford to skip!

Different Variations include: Wall squats, ball squats, front squats and overhead squats.

Squats benefit your whole body and especially your core!

Next, I would suggest Pilates! Yep Pilates…….and most people think this is for girls, well let me tell you……people who do pilates exercises on the regular are in better overall condition than those who don’t. I love pilates and you don’t have to take a class to do them either. Below are some of my personal favorites that are listed on mayoclinic website and instructions on how to do them.

The Good Ol’ Bridge

To work various core muscles in combination, try a bridge:
Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
Raise your hips off the floor until your hips are aligned with your knees and shoulders (B). Hold for three deep breaths.
Return to the start position and repeat.

Quadruped

This core exercise is called the quadruped:
Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back

(A). Tighten your abdominal muscles. Raise your right arm off the floor and reach ahead

(B). Hold for three deep breaths. Lower your right arm and repeat with your left arm. Raise your right leg off the floor

(C). Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg. For added challenge, raise your left arm and your right leg at the same time

(D). Repeat with your right arm and left leg.

Superman

This core exercise, called the superman, can help you strengthen your lower back:
Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head. Tighten your abdominal muscles.
Raise your right arm off the floor

(A). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
Raise your right leg off the floor

(B). Hold for three deep breaths. Lower your right leg and repeat with your left leg.

Modified plank variations

Try these variations on the modified plank:

Lie on your stomach. Raise yourself up so that you’re resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows.

Tighten your abdominal muscles.

Raise your right arm off the floor

(A). Hold for three deep breaths. Repeat with your left arm.
Raise your right leg off the floor

(B). Hold for three deep breaths. Repeat with your left leg.
For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.

Hope this helps!!

As always, feel free to leave any comments!

Best of health,

Pat