Exercises to Challenge Your Core

The core refers to the muscles that activate to stabilize the body during movement. The core is not your six pack muscles. It is important to practice these core exercises in order to build a foundation of strength that will prepare your body to take on more advanced strength based exercises.

Stability Ball Roll Outs

  1. Start in a forearm plank position on a medium sized stability ball.
  2. Press your forearms into ball to round out your upper back and spread your shoulder blades wide. This movement activates the muscles around your shoulder blade that are key for shoulder stability. (Serratus Anterior)
  3. Extend your forearms forward while keeping your hips level and lower abs engaged
  4. Remember to keep your neck in a neutral position and chin tucked in.

Stability Ball Stir the Pot

  1. Start in a forearm plank position on a medium sized stability ball.
  2. Press your forearms into ball to round out your upper back and spread your shoulder blades wide. This movement activates the muscles around your shoulder blade that are key for shoulder stability. (Serratus Anterior)
  3. Slowly make big circles with your forearms while keeping your hips level and abs engaged.
  4. Remember to keep your neck in a neutral position and chin tucked in.

Side Plank

  1. Make sure wrist are stacked under shoulders.
  2. Press away from the floor to extend your shoulders away from your neck.
  3. Keep hips high and level.
  4. Keep abs engaged, belly button to spine.

Bird Dogs

  1. Start in plank position with hips level and abs engaged.
  2. Extend opposite arm and opposite leg and hold for 2 seconds.
  3. Return to plank and switch arms and legs.
  4. Remember to keep neck in a neutral position and chin tucked in.

These exercises will challenge your core to increase the stability and endurance needed to prevent injuries while performing basic strength training exercises such as a squat or deadlift. They are the foundation to cultivating a strong body that is ready to perform more complex and compound lifts.

Train With Kane

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