core workout

Challenge Your Core

Try these exercises 2-3 times a week for best results.

Bridge:  Lie on your back with your feet shoulder width apart.  Draw your abs toward your spine and curl your hips off the floor.  Slowly return hips to the ground.  Repeat 10-15 times 1-2 sets.

Single Leg Bridge:  Lie on your back with one leg straight up in the air.  Draw your abs toward your spine and curl hips off the floor.  Don’t let your hamstring do all the work! Slowly return your hips to the ground.  Repeat 10-15 times 1-2 sets.

Ab Curl:  Lie on your back and place your hands behind your head.  Imagine as if you have an apple between your chin and your chest and look over the top of your knees.  Draw your abs toward your spine as you slowly curl your head and shoulders off the floor.   Slowly lower back towards the ground without completely resting on the floor.  Repeat 15-25 times 1-2 sets.

Single Leg Ab Curl:  Lie on your back and place your hands behind your head with one leg extended.  Draw your abs toward your spine as you curl your head and shoulders off the floor and bring your extended leg in towards your chest.  Slowly lower your back towards the ground and extend you leg back to starting position.  Do all repetitions on one side and then switch.  Repeat 15 times 1-2 sets.

Bird Dog:  On your hands and knees extend your left arm and right leg.  Bring that arm and leg in to meet each other and extend back out.  Do all repetitions on one side and then switch.  Repeat 10 times 1-2 sets.

Plank:  On your elbows and toes, hold your body in a straight line. Draw your abs toward your spine.  If you feel strain in your back take a rest and try again.  Hold as long as you can. Repeat 1-2 times.

If you have any questions about any of these exercises or have any special orthopedic concerns feel free to contact me.  There are many ways to work each muscle group and not every exercise is for everyone.  I would be happy to answer any questions.