"CORENTINE"

      When you think of “core” what do you think of? Well, your core involves your rectus abdominis, 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 for a long period of time is very strenuous on your central nervous system. It agitates your body, it makes your glutes and hip flexors tight, weak, and inactive! 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!   

     

     

1. Get down on your elbows and toes, and if you are on a hard surface you can use a yoga mat!
2. Make sure your elbows are stacked directly under your shoulders and extend your legs back with your feet at hip-width.
3. Push the floor away, core tight, glutes squeezed and engaged. Try to pull the floor to your belly button with your elbow and toes.
4. 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 each set then move onto these plank variations that will challenge you!

 

2. Plank Glute Kick Back

1. Get into your plank position!
2. 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!

 

3. Around the World Plank

 

1. Get into your plank position!
2. From the plank position you will then lift your right arm up, then your right leg, then your left leg, then your left arm off the ground! Keep going around!
3. Try not to rock your hips!

 Set Tips: Try three sets of ten, when you crush that add more sets or reps! Make sure you work clockwise and counterclockwise!

 

4. Bird Dog Plank

 

1. Get into your plank position!
2. From the plank position, you will then lift your right arm up, then your left leg at the same time and hold for two seconds!

Set Tips: Try three sets of ten each side; when you crush that add more sets or reps! Make sure you work clockwise and counterclockwise!

 

5. Side Plank

 

1. 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!
2. 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.
3. Push the floor away, push your hips up, keep your core tight, glutes squeezed!
4. 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 to three sets of one minute each side!

 

6. Side Plank Leg Raise

 

1. Get down into your side plank position!
2. Make sure your hips aren’t back or dipped with a nice neutral spine.
3. 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!

 

7. Side Plank Hip Dip

 

1. Get down into your side plank position!
2. Make sure your hips aren’t back or dipped with a nice neutral spine.
3. 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!

 

8. SL Toe Touch Flutter Switch

 

1. Get down on the ground and lie down on your back.
2. Lift one leg up into the air. Do two toe touches on that leg.
3. Then keep your legs straight and do three flutters in between.
4. Repeat!

 Set Tips: Try three sets of ten. Then add sets and reps!

 

9. Hollow Bottom Hold

 

1. Lie down on the ground on your back.
2. Put your arms straight behind your head with your legs straight and off the ground.
3. Contract your abs, pull your shoulder blades off the ground, and squeeze your glutes.

Set Tips: Try three sets as long as you can. When you can hold for three sets of forty-five seconds try the Hollow Bottom Rocker progression below!

 

10. Hollow Bottom Rocker

 

1. Get down into your hollow bottom hold!
2. 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!

 

11. Penguins

1. Get down on the ground, and lie down on your back.
2. Pull your feet in close to your butt, so your knees are bent.
3. Contract your core, stay tight and pull your shoulder blades up off the ground.
4. Swivel around and try to touch 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!

 

12. Outside  Cross Mountain Climbers 

1. Get down on the ground, and get up into the push-up plank position.
2. Make sure your wrist is stacked under your elbow and shoulder. Joints stacked!
3. Take your right knee to the outside of your right elbow. Then repeat on the left side.
4. 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!

 

Don't be afraid to mix it up as well! Combine a few or more or try them all together! Let us know what you think!