Core Exercises You May Not Be Doing…But May Want To Try
Today I have put together a few of my favorite core exercises that you might not be doing. These exercises are challenging but can be made modified by using less weight, less range of motion, or by elevating your hands. Likewise, to increase the challenge use a heavier weight or a larger range of motion. However, with most core exercise I find that people are doing them too quickly and/or are not controlling the motion. This will make the exercise feel “too easy”. My tip, when you do these exercises is to slow it down, pay attention to your form (are your hips staying still, is your head dropping, is your back excessively arching etc.) and you will definitely feel these exercises. These exercises require minimal equipment but for some of these exercises you will need access to gliders/sliders (or something you can use instead like a book, paper plates, towel etc.), resistance bands or a cable machine, a door anchor or somewhere to attach a band, and a kettlebell or dumbbell.
Bear Sliders with Climber
Trainer Tips:
Try not to drop you head and look at your feet. Keep a long neck, I find it helpful to look at something directly in front of your hands.
Keep a neutral spine, don’t allow your back to overly arch or round.
Keep your hips inline with your shoulders. Don’t let your hips stick up in the air.
Exhale as your drive the knee forward. Inhale as your return to start.
Lateral Hip Shift with Band Reach
Trainer Tips:
This can be done with a band (as shown) or on a cable machine. Ideally you want it to be set up approximately shoulder height. I am using a door anchor to secure my band.
Shift your weight into one hip, keep the opposite leg straight. Don’t allow your hip to hike upwards towards the ceiling, instead think of drawing your hip back behind you.
Exhale as you reach across your body toward the hip shift leg. Draw the opposite elbow back.
Hips should stay as still as possible.
Side Plank with Abduction
Trainer Tips:
Try not to drop you head and look at your feet. Keep a long neck, I find it helpful to look at something directly in front of you.
Keep a neutral spine, don’t allow your back to overly arch or round.
Think about pressing the floor away from you with the arm that is on the ground.
To modify, this can can be done with both legs bent and your shins on the the bench.
Bear with Single Arm Slides
Trainer Tips:
Keep a neutral spine, don’t allow your back to overly arch or round.
Keep your hips inline with your shoulders. Don’t let your hips stick up in the air.
Try to keep your hips as square as possible. Don’t let your body twist.
These are harder than they appear. Use a range of motion that you can control.
Kneeling Walk Out
Trainer Tips:
Try not to drop you head and look at your feet. Keep a long neck, I find it helpful to look at something directly in front of your hands.
Squeeze your glutes to help keep a posterior pelvic tilt. We want to have a neutral spine, don’t allow your back to overly arch or round.
Take your hips with you as your walk your hands forwards. Don’t let your hips stick up in the air.
Only go as far as you can control. Less with great form is better than more with compensation.
Kettlebell Windmill
Trainer Tips:
These will ideally be done with a kettlebell but can also be done with a dumbbell.
Keep your gaze on the kettlebell the entire time.
Try not to “tip over” to place your hand on the floor. Instead think of hinging your hips backwards until your hand finds the floor.
Exhale as you return to the starting position.
Split Stance Cable Chop
Trainer Tips:
This can be done on a cable machine as shown or with a band.
Try not to drop you head and look at your feet. Keep a long neck, I find it helpful to look at something directly in front of your hands.
Keep your arms as straight as possible.
Try to keep your front ribs down without dropping your chest to engage abdominals.
Hips should stay relatively still.