5 Exercises to Strengthen Your Core

So many people struggle with low back pain today. While posture and other issues can be part of the reason, having a weak core plays a role. Build your core strength by practicing core stability! Here are five exercises that do not involve your typical core exercises like sit-ups, crunches or planks. To make sure you are engaging your core, find a neutral spine by tucking the lower ribs down (see next video!).

Wearing my ZYIA Brilliant Leggings, Bomber Bra and Copper Charged Tank

Boat Pose Toe Taps

Begin in Navasana, otherwise known as boat pose, with your calves and arms parallel to the ground, a neutral spine and an active core. Keeping your core engaged, slowly lower one foot for a gentle tap, lift back up and then tap the other foot and repeat.

Make it easier: place your hands behind you to support more of your body weight.

Make it harder: hold a weight (dumbbell, weighted ball, kettle ball, etc.) at your chest.

Russian Twists

Continue in Navasana (boat pose). Keep your core active as you tap your hands on one side of your body, then the other and repeat, trying not to move your lower body.

Make it easier: keep your toes on the ground instead of having your legs parallel to the floor.

Make it harder: hold a weight and/or straighten through your knees.

Hip Pulses

This one doesn’t look like much but it is killer! Begin laying on your back. Lift your legs, head and shoulders off the floor and glue your low back to the floor to find a hollow hold position. Then, lift one leg up to create an L shape. Engage your core and then gently rock your hips. Repeat on the other side.

Make it easier: keep your head and shoulders on the floor.

Make it harder: as your thrust your hips up, lift your head and shoulders higher.

Flutter Kicks

Find your hollow hold position. Begin to slowly flutter your feet up and down.

Make it easier: keep your arms on the floor.

Make it harder: flutter your feet up to 45 degrees and then back down while continuing to lift your head and shoulders.

Jackknife

From your hollow hold, lift your legs and arms up towards the ceiling and slowly lower back to hollow hold.

Make it easier: keep your head and shoulders on the floor.

Make it harder: add a weight.

I hope you enjoy these five core exercises! Be sure to stretch out your front body after completing these or any other excercises.

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