Reasons to Strengthen your Core
Strengthening the muscles in your pelvis, back, hips and abdomen should be included in any fitness plan but these muscles are often neglected. If these muscles are trained, they will work together to improve stability and balance which is needed for most sports and for general day to day tasks.
With a stronger core you will look taller, slimmer and younger. Your body will be more aligned helping to delay ageing as your body will will function correctly, joints will be protected and soreness and injuries can be prevented.
Try this mini core workout for intermediate to advanced levels:
For: Abs, Glutes, Back and Arms
How: Hold in the plank position either on your hands with arms straight or resting on your elbows and hands. Hold for up to 1 minute.
To add variety add alternate arm or leg raises or plank jumps with the legs jumping to the side. Make sure you keep your back straight.
For: Abs, Glutes and Back
How: Hold in the plank position with arms straight then lift butt up as high as you can keeping arms straight, then lower back down to the plank position. Repeat up to 10 times. You will really feel the abs with this exercise.
For: Arms, Glutes, Back and Abs
How: Start in the plank position with straight arms and feet on the ball. Bring the ball towards your chest and back out straight again. To make harder you can add push ups to the movement so one push up then move the ball out and back and continue 10 times or more if you are feeling strong.
For: Back and Glutes
How: Sit on the ground with your legs out in front of you. Place your hands on the ground just behind your butt, fingers pointing towards your toes. Lift your butt off the ground, keeping your legs straight and hold for 30 seconds or longer if you are feeling strong. To make harder you can bring one knee towards your chest then back out straight and repeat on the other side aiming for up to 10 on each side.