Technique Library - Core Exercises
When you think of “core” what do you think of? Six pack? Your “AB” muscles? Your core involves your rectus abdominals, obliques, lower back muscles, glutes, and your hip musculature. There is a lot going on and it is important to keep your core strong and stable to help prevent back pain and maintain proper posture! The plank, plank variations, and other bodyweight core exercises are easy to do at home, work, in your hotel, on the beach, honestly anywhere. Sitting at home or work is very strenuous on your central nervous system. It agitates your body, makes your glutes weak, and inactive, and it also makes your hip flexors tight and weak! So these plank variations and core exercises will help fight the sitting war of being at home or work. They are easy to do and there are no excuses if you are home all day! When this all is over you can take these on the road with you as well!
Below are cues with short videos to help you with your form so you can reach your goals faster with less pain!
Around the World Plank Cues
- Get into your plank position!
- From the plank position you will then lift your right arm up, then your right leg, then your left leg, then your left arm! Keep going around!
Set Tips: Try three sets of ten, when you crush that add more sets or reps! Make sure you work clockwise and counter clockwise!
Bird Dogs Cues
- Get onto your hands and knees!
- From this position, you will then lift your right arm up, then your left leg at the same time and hold for two seconds!
Deadbug Cues
- Lay down on your back
- Bring your knees up with a 90-degree bend in your knees
- Arms will be straight up
- Take your right arm back and straighten your left leg at the same time
- Keep your core tight and your lower back in the ground at all time
- Repeat other side (Opposite arm opposite leg)
Hanging Knee Raise Cues
- Hang from your pull up bars on your rack
- Core tight and scaps engaged
- Bring your knees up past your hips
- Squeeze hold
- Lower slowly
Hanging Knee Raise Leg Sweeps Cues
- Hang from your pull up bars on your rack
- Core tight and scaps engaged
- Bring your knees up past your hips
- Squeeze hold and then straighten your legs
- Lower slowly your straightened legs slowly
Hanging Leg Raises Cues
- Hang from your pull up bars on your rack
- Core tight and scaps engaged
- With your legs straight bring them up past your hips
- Squeeze hold
- Lower your straight legs slowly
Hollow Bottom Hold
- Lie down on the ground on your back.
- Put your arms straight behind your head with your legs straight and off the ground.
- Contract your abs, pull your shoulder blades off the ground, and squeeze your glutes.
Set Tips: Try three sets as long as your can. When you can hold for three sets of forty five seconds try the Hollow Bottom Rocker progression below!
Hollow Bottom Rockers Cues
- Get down into your hollow bottom hold!
- Then rock from your tailbone to your shoulder blades while holding your awesome hollow form!
Set Tips: Try three sets of fifteen rockers. Then add sets and reps!
Mini Band Gas Pedals Cues
- Lay down on your back and put the mini band around your feet
- Pull your shoulder blades up off the ground
- Bring your knees up with your knees bent at a 90 degree
- Drive one leg away and through the band
- As you straighten one leg, drive your knee into your chest and squeeze
- Repeat other side
Outside Cross Mountain Climber Cues
- Get down on the ground, and get up into the push-up plank position.
- Make sure your wrist is stacked under your elbow and shoulder. Joints stacked!
- Take your right knee to the outside of your right elbow. Then repeat on the left side.
- Then take your right knee across your body to your left elbow, and then repeat on the left side!
Set Tips: Try three sets of twenty. Then add sets and reps!
Penguins Cues
- Get down on the ground, and lie down on your back.
- Pull your feet in close to your butt, so your knees are bent.
- Contract your core, stay tight, and pull your shoulder blades up off the ground.
- Swivel around and try to try your toes!
Set Tips: Try three sets of twenty. Then add sets and reps!
*If your shoulder blades stay on the ground, and you do not keep your abs contracted this exercise is pointless! Fight to stay tight!
Plank Glute Kick Back Cues
- Get into your plank position!
- Kick your heels up off the ground and squeeze your glutes each kick!
Set Tips: Try three sets of ten kicks each leg, when you crush that add more sets or reps!
Plank Cues
- Get down on your elbows and toes, and if you are on a hard surface you can use a yoga mat!
- Make sure your elbow is stacked directly under your shoulder, and extend your legs back with your feet at hip-width.
- Push the floor away, core tight, glutes squeezed and engaged. Try to pull the floor to your belly button with your elbow and toes.
- Hold this position, stay tight, stay engaged, and make sure you are breathing! Your spine should be neutral at all times!
Set Tips: Hold for as long as you can for three sets. When you are able to hold this for one minute for three sets then try these plank variations that will challenge you!
Plate Punches Cues
- Lay down on your back and bring your feet near your butt
- Hold a plate over your chest with your arms straight
- Push your straight arms up to the ceiling
- Lift your shoulder blades of the ground and squeeze your core
- Lower slowly
Plate Twists Cues
- Sit down on the ground with a plate in your hands
- Bring your feet in and sit up tall with a straight neutral spine
- Rotate your plate side to side
- Your head and eyes should follow
- As your rotate side to side keep your core tight and spine neutral
Side Plank Cues
- Get down on your side and prop up on one elbow, and if you are on a hard surface you can use a yoga mat!
- Make sure your elbow is stacked directly under your shoulder, and extend your legs back, your feet will be stacked on top of each other.
- Push the floor away, push your hips up, keep your core tight, glutes squeezed!
- Make sure your hips aren’t back or dipped with a nice neutral spine.
Set Tips: Try three sets of holding as long as you can. Work up three sets of one minute each side!
Side Plank Hip Taps Cues
- Get down into your side plank position!
- Make sure your hips aren’t back or dipped with a nice neutral spine.
- From your side plank, drop your hip that is closest to the ground down and then push that same hip back up and squeeze!
Set Tips: Try three sets of ten on each side. Then add sets and reps!
Side Plank Leg Raise Cues
- Get down into your side plank position!
- Make sure your hips aren’t back or dipped with a nice neutral spine.
- From your side plank, lift your top leg up about 6-12 inches, and then back down.
Set Tips: Try three sets of ten on each side. Then add sets and reps!
Single-Leg Toe Touch Flutter Switch Cues
- Get down on the ground and lie down on your back.
- Lift one leg up into the air. Do two toe touches on that leg.
- Then keep your legs straight and do three flutters in between.
- Repeat!
Set Tips: Try three sets of ten. Then add sets and reps!
Suitcase Crunch Cues
- Lay down flat on your back with your legs straight out
- Extend a plate over your head with your arms straight
- Bring your legs in and drive your knees over your bellybutton and bring the plate up and over your knees at the same time
- Extend straight and tuck into your suitcase
These libraries will always grow and may change format! Save this post for future reference to your core workouts!
