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8
Aug

Home / Healthy Living / Fitness / 6 Easy Exercises to Strengthen Your Core

6 Easy Exercises to Strengthen Your Core

By recommended tips
/ tags exercises, fitness, strentth, tips
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Okay, perhaps you’re enough of a realist to know that you’ll never have a six-pack. But exercising your core is still important: Strong abdominal and back muscles are essential for doing everyday tasks, like lifting a 20-pound toddler and putting away groceries, not to mention preventing an achy back and maintaining good posture at your desk. 6 Easy Exercises to Strengthen Your Core!

Break out of (boring) crunch mode and work your middle with this Pilates-inspired routine, created by Kit Rich, a Los Angeles–based Pilates instructor. Complete the workout three to four times a week to make the most of your midsection.


 Move 1: Knee Fold Tuck

(A) Sit tall, hands on floor, knees bent, squeezing a playground ball between them.

6 Easy Exercises to Strengthen Your Core

(B) Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.

6 Easy Exercises to Strengthen Your Core


 Move 2: Climbing Rope

(A) Sit with legs extended, feet turned out in a V position, toes pointed. Contract core muscles and roll spine into a C-curve.

6 Easy Exercises to Strengthen Your Core

(B) Lift arms and move them as if you were climbing a rope. Twist slightly with each reach. Do 20 reaches with each arm.

6 Easy Exercises to Strengthen Your Core


 Move 3: Side Balance Crunch

(A) Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line.

6 Easy Exercises to Strengthen Your Core

(B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.

6 Easy Exercises to Strengthen Your Core


 Move 4: Circle Plank

Start in a plank position with abs tight.

(A) Pull right knee in and circle it clockwise, then

6 Easy Exercises to Strengthen Your Core

(B) counterclockwise. Keep the rest of your body stationary. Repeat five times, then switch legs.

6 Easy Exercises to Strengthen Your Core


 Move 5: Sliding Pike

(A) Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet.

6 Easy Exercises to Strengthen Your Core

(B) With legs straight, raise hips and draw legs toward hands into a pike position—your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.

6 Easy Exercises to Strengthen Your Core


 Move 6: Oblique Reach

Sit with knees bent and feet on floor.

(A) Straighten right leg. Roll spine into a C-curve. Place left hand behind head and extend right arm.

6 Easy Exercises to Strengthen Your Core

(B) Twist body to the left, roll back a bit more (and hold for one count), then come up. Do five reps, then switch sides.

6 Easy Exercises to Strengthen Your Core


6 Easy Exercises to Strengthen Your Core

Source: Real Simple, Image Credit: Unsplash

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