In an earlier post I spoke about how to strengthen your core. These exercises revolved around strengthening four parts: your anterior, posterior, lateral and rotary core muscles. Here are a few more exercises to add to each. There’s also a video demonstrating each at the bottom. Enjoy!
Modified Superman Plank (core section: anterior) – This is a modified version of a plank and a little more difficult. You start from standing up position, bend down and start crawling forward on your hand until your arms are posted are far forward as possible. Hold for a few seconds and resist the extension of your lumbar spine (don’t let your hips sink down). Remember to keep your body in a straight line and your face looking down. Use your hands then to crawl back up into standing position. This one works your abdominals as well as shoulders, chest, traps and rhomboids in the back.
Bridges (core section: posterior) – This is a simple body weight exercise that we do in wrestling and brazilian jiu jitsu practice all the time to strengthen the bank (and sometimes the neck). Lying on your back, keep your legs bent. Then simultaneously raise your hips as you bridge up and turn to the side using your upper left or right side of your back as the pivot point. Alternate from side to side and you can even use your arms to help balance and reach further. Try 20 of these (10 on each side) to get a good posterior core workout.
Side to Side Planks (core section: lateral) – This is a modified version of the plank and side plank. Starting from plank position, rotate your hips and let that one side of your hips lightly touch the ground. Slowly bring your hips back to neutral position, pause and alternate to the other side. Remember to resist any lumbar spine extension and concentrate on keeping your glutes and abdominal muscles flexed.
Cross V-Sits (Jack Knives) (core section: rotary) – This is a modification to V-sits or jack knives. Starting from a supine position with legs and arms stretched out, raise one leg and meet its foot or ankle by curling up, rotating slightly and raising the opposite arm. Alternate from side to side to perform the cross V-sits.
Here’s a video compilation of all the exercises too:
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