Build a Strong Core
This week I wanted to share a few of my favorite core exercises for increasing your overall strength. These exercises do NOT involve doing endless amount of crunches or holding a plank for as long as possible. Instead, these exercises will help build lumbo-pelvic stability. Remember your core is the middle of your body, it is your center of support. Imagine what would happen to a tree without a strong trunk, the tree would fall over right? Having lumbo-pelvic stability and a strong core will not only increase your strength in all of your workouts/lifts it can also play a huge roll in relieving lower back pain in your daily life. Below find examples of just a few of my favorite core exercises that you can add into your workouts.
Body Saw
Trainer Tips:
Use gliders or if you don’t have gliders you can use plastic tupperwear lids, paper plates, or towels if your on hardwood floors.
Make sure your hips do not go up or down as you move forwards and backwards.
Your hands should stay inline with your elbows and shoulders (don’t make a triangle shape with your forearms).
Watch that your head doesn’t drop as you push backwards or pull forwards.
Your range of motion depends on your level of strength and mobility. Only go as far as you can control.
Dumbbell Renegade Row
Trainer Tips:
The wider your legs are the easier this exercise will be. I suggest starting in a fairly wide stance and you can always walk your legs/feet in if you find that to be too easy.
Keep your hips as still as possible. Try not to let them rock side to side. Squeezing your glutes and your leg muscles will help to increase tension in your body, making it easier to keep your hips still.
Do not twist your body as you perform the row.
Think about rowing back to your hip as opposed to “up”. This will engaged more lats/back muscles as opposed to engaging more upper traps/neck.
1/2 Kneeling Band Resisted Pallof Press
Trainer Tips:
Use a band tension that feels challenging to you but still allows to complete each rep with great form.
The farther away from your anchor point, the harder this exercise becomes.
Make sure your hips stay tucked under, rib cage stays down. and glutes are engaged.
Exhale as your press straight out from your chest, don’t press out as a diagonal or down toward the ground.
Slower is harder.
Deadbug with Towel or Band Pullover
Trainer Tips:
This exercise can be performed with a towel or a resistance band.
Make sure your lower back stays flat to the ground and your rib cage is pulled down for the duration of the exercise.
Your knees should be stacked above your hips at a 90 degree angle. Don’t allow your knees to drift forwards over your belly.
If straight legs is too difficult, you can also perform this exercise by keeping your legs bent and tapping your heel to the ground instead of extending the leg.
Side Plank
Trainer Tips:
Set your body in a straight line, don’t allow your hips to stick out. Engage your leg muscles and squeeze your glutes.
Push the floor away with your ground arm to pack your shoulder. This will prevent you from sinking your body weight into the shoulder and causing shoulder pain/neck pain.
Breath as you hold your plank
This exercise can be modified by staggering the feet, or dropping the bottom leg onto the knee.
For more side plank tips check out my video here.
Hover Bird Dog
Trainer Tips:
Stack your shoulders over your hands/wrists and your knees under your hips and spread your toes.
Maintain a neutral spine: don’t overly round or arch your back.
Lift your knees off the ground so that they are hovering just above the ground. If this feels challenging enough stop here and hold.
After you are hovering, slowly extend opposite arm and opposite leg. Return to the starting hover position and repeat.
If you are having trouble balancing you have probably have lost your core engagement or you may be trying to move too fast.
These exercises can be done at the beginning or at the end of workout. You could choose to add in one of exercises or choose 2 or 3 to work on that day. I would not advice doing them all in one workout as that may lead to fatigue and a decrease in the quality of form. If you try any of these exercises let me know how they went by commenting below!
© 2020 Property of Brenna Buscher. This program is not intended to diagnose or treat any illness or injury. If you choose to try any of the exercises presented in this program you do so at your own risk. Please consult your physician before beginning any new exercise program. Not every exercise is safe for every person. Correct execution of all exercises is critical to prevent injury. Please consult your healthcare professional if you have questions about an exercise execution or if an exercise is right for you. By participating in this program you agree that you are responsible for yourself and will not hold Brenna Buscher liable for any illness or injury (whether participating at home, in a health club, or anywhere else).