Are you sitting for more than 5 hours a day?
It could be taking years off your life.
The key?
A stronger core.
Here are 5 Simple Exercises I do at home to strengthen my core, support my lower back, and optimize my health:
(Videos of each inlcluded)
VIDEO
1. Russian Twists:
My all time favourite.
Cues:
• Sit on the floor, knees bent and feet flat.
• Lean back slightly to engage core.
• Keep back straight.
• Keep core engaged throughout.
• Rotate torso to one side, bringing arms (or weight) to the side of hip.
Progressions:
Beginner - No weight and legs on ground
Intermediate - Feet off the ground
Advanced: Use a weight
My all time favourite.
Cues:
• Sit on the floor, knees bent and feet flat.
• Lean back slightly to engage core.
• Keep back straight.
• Keep core engaged throughout.
• Rotate torso to one side, bringing arms (or weight) to the side of hip.
Progressions:
Beginner - No weight and legs on ground
Intermediate - Feet off the ground
Advanced: Use a weight
VIDEO
2. Side Planks:
The side plank is an excellent core stabilization exercise that targets the obliques, shoulders, and hips.
Cues:
• Lie on your side.
• Legs extended straight and stacked on top of each other.
• Position elbow directly under shoulder to form a strong base.
• Press through forearm and the edge of bottom foot to lift hips off the ground.
• Brace abs as if someone is about to poke your stomach.
Progressions:
Beginner - Side plank (go to bent knee if needed)
Intermediate - Side Plank Legs Raises
Advanced: Side Plank Crunches
The side plank is an excellent core stabilization exercise that targets the obliques, shoulders, and hips.
Cues:
• Lie on your side.
• Legs extended straight and stacked on top of each other.
• Position elbow directly under shoulder to form a strong base.
• Press through forearm and the edge of bottom foot to lift hips off the ground.
• Brace abs as if someone is about to poke your stomach.
Progressions:
Beginner - Side plank (go to bent knee if needed)
Intermediate - Side Plank Legs Raises
Advanced: Side Plank Crunches
VIDEO
3. Double Leg Lowers:
An advanced core exercise that targets the lower abdominals and improves pelvic stability.
Cues:
• Lie on back with arms extended by your sides
• Lift both legs straight up toward the ceiling, keeping knees slightly soft (not locked).
• Engage core by bracing abs and pressing lower back into the mat.
• Slowly lower both legs together toward the floor, keeping them straight.
• Move only as far as you can without your lower back lifting off the mat or arching.
Progressions:
Beginner - Bend knees slightly or perform single-leg lowers
Advanced - Add ankle weights or perform with your arms extended overhead
An advanced core exercise that targets the lower abdominals and improves pelvic stability.
Cues:
• Lie on back with arms extended by your sides
• Lift both legs straight up toward the ceiling, keeping knees slightly soft (not locked).
• Engage core by bracing abs and pressing lower back into the mat.
• Slowly lower both legs together toward the floor, keeping them straight.
• Move only as far as you can without your lower back lifting off the mat or arching.
Progressions:
Beginner - Bend knees slightly or perform single-leg lowers
Advanced - Add ankle weights or perform with your arms extended overhead
VIDEO
4. Forearm Plank:
The golden core-strengthening exercise that targets almost every muscle in your body.
Cues:
• Start on forearms and knees with elbows directly under your shoulders.
• Extend legs back, keeping feet hip-width apart.
• Form a straight line from head to heels.
• Keep hips level, not sagging or too high.
Beginner - Forearm plank on knees
Advanced - Add weight or perform legs lifts
The golden core-strengthening exercise that targets almost every muscle in your body.
Cues:
• Start on forearms and knees with elbows directly under your shoulders.
• Extend legs back, keeping feet hip-width apart.
• Form a straight line from head to heels.
• Keep hips level, not sagging or too high.
Beginner - Forearm plank on knees
Advanced - Add weight or perform legs lifts
VIDEO
There you go.
4 of my favorite ab exericses to strengthen your core, support your back, and optimize your health.
1. Russian Twists
2. Side Planks
3. Double Leg Lowers
4. Forearm plank
Give these a go and look after that back.
PS.
4 of my favorite ab exericses to strengthen your core, support your back, and optimize your health.
1. Russian Twists
2. Side Planks
3. Double Leg Lowers
4. Forearm plank
Give these a go and look after that back.
PS.
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Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
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• Reach your full potential
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• Optimise your health and fitness
• Reach your full potential
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