CORE Exercises

Core exercises to build a strong and stable body and back.

Body weight exercises are very effective for the development of core strength. They are also the type of exercises many athletes and coaches rely on for regular core training as they are difficult to do and results oriented. Most of these and all other exercises are based on postures that are used in yoga on a regular basis.

Abdominal Bracing is a key component in many core exercises and yoga.

This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits the transverse abdominal. You should be able to breathe evenly while bracing, never hold your breath. You may notice a marked increase in the amount of breath that travels throughout the back body, as the ribs spread out.

Upright Seated Angle Pose: Balance on the “sweet spot” of the pelvis where you feel like you could roll back but you just keep yourself up. Hold onto the toes if possible, or take the hands and reach them out in front of the body. Another option to build core strength is to begin in boat pose then transition to this posture, then back.

Notice the straight back and firmness in the arms, use your biceps to draw the legs out firmly.

If you are on a hard surface, make sure you are clear and slowly roll backward, while keeping a strong hold on the toes. Using the core, roll back up to seated and "stick it." Repeat, it's fun..really.

A strong core begins with the realization of what and where the components of core strength are located. Basically everything from the knees up to the shoulders are included. That may surprise a lot of people, but realistically your core doesn't function in a vacuum, he hamstrings, glutes and quads are in on the action all the way.

Table Pose with leg and arm lifted: On the knees and one hand lifted as well as the opposite leg. Engage core, reach limbs straight out. On the exhale, take the elbow to the knee. Inhale, take the limbs back out with a reaching sensation. Builds spinal erector, rectus abs, warms shoulder and hips. Six reps per side, build up to 30.

Table pose with leg out to the side: Both hands planted, with arm joints stacked, hip stacked over the knee, tops of the feet on the ground. On the inhale, one leg is lifted up behind body and then on the exhale take it out to the side. Try to lift the leg high and draw the toes forward.

Builds strong and flexibility into the hips and gluteus. Ten reps per side.

Taking the lifted foot into the palm of the hand and stretching it back really opens the chest and allows the core exercises that you put in to work for you, not against you.

Use the strength of the leg to draw the arm and shoulder back.

Breathe!!!

This is one of our favorite ways to really warm the core and strengthen throughout the entire ribcage. There is a nice stretch across the back as well.

The first picture is of the inhalation, extending the limbs out.

Second shot is of the exhale, draw the knees to the nose.

For an added sense of power, add in the lift on the end and continue to exhale.

Plank Pose: On the hands and toes, lengthen through the crown of the head, and press the heels back until a feeling of lengthening develops along the central part of the body. Tuck the pelvis in to remind the body to commit to the abdominal bracing, as it is easy to let it go.

Modify on the knees as pictured below to allow the body to remain in a straight line. Sagging bellies are a sign that the arms are not ready to support the load. A sensation of pulling the core to the spine, as if you are tucking the belly in is a good way to tone up the plank. Tuck the tailbone down as well.

Side Plank: From the plank, make sure the wrist, elbow and shoulder are stacked and roll onto the side of the right foot. You can keep the legs zipped, or lift the left leg. Lift the left arm up, or even reach for the toe.

A few more yoga based core exercises:

Bridge: On the back, feet tucked near the gluteus, inhale and lift, exhale and drop slowly back to the ground.

Hip Lift: On the right elbow, with the right hip on the floor, the legs and feet extended straight, inhale the left arm up and over the left ear. Arch through the side body, and lift into the ribcage. On the next exhale, lower the arm and hip down. Repeat for 10 reps, then repeat on the other side.

Yoga Squats: Step out so feet are wider than hip distance, inhale and raise arms up as you draw shoulders back and down. On the exhale, take the right arm to the thigh and set it down, inhale and take the left arm up and over the ear. Repeat on the other side slowly, keeping the chest open.

Supine Leg Drop: On the back, both legs lifted to the sky. Place the hands at the back of the head with gentle pressure from the core lift the shoulders off the ground. Try to take the nose as close to the lifted leg as possible. Take one leg and lower it slowly to tap the ground. Lift it up on the exhale. Builds strong deep abs. Ten reps per side Return from CORE exercises to yoga poses and beyond home