Most personal training clients think a core workout consists of crunches and sit ups—but there’s so much more. Today, I’m sharing with you 5 core moves that you’re probably not doing. These challenging moves will help you build a strong core and foundation. And if you haven’t read this core-free workout article, head here to check out why expanding your core moves can get you the results you want.
It may look like a normal plank but it certainly is not. Get yourself into a strong plank position meaning straight as a board with no sagging hips. Then squeeze everything you can for 10 seconds, then rest for 5 seconds and repeat 2 to 3 times.
Here is where you may feel like a child again. Starting on your back you want to place your right hand with an open palm on your left bent knee cap and squish a bug. Now roll on to your left side and then back to supine without letting the bug fall. You don’t want to be flopping around on the ground, instead try to be as controlled as you can during each rep.
Plank with Row
Using a bench as elevation, you will have one arm planking on it while the other is free to move. While maintaining natural spine and “quiet hips” you will use the free hand to row either a dumbbell or kettlebell as you plank. Nothing too fancy about this exercise other than it not easy!
Side Plank with Punch
A traditional side plank with a small twist to it. Starting in a side plank with the top leg stacked in front of the bottom leg. I like to stack the legs this way to drive more internal hip rotation with the top leg, just an added bonus. While maintaining a serious arrow like structure the top arm of the plank will punch out and in. You can add a small weight between 5 and 10 pounds dumbbells for more of a challenge.
Copenhagen Side Plank
Want to challenge your adductors and overall resiliency of your legs? This side plank will do just that. Start on the ground in a traditional side plank position then put your top leg on the bench and raise your body up using your hand and core to get into a strong arrow like position. Your opposite legs isn’t just hanging around it should be actively try to stay directly underneath the bench or your top leg.
Ready to give these a try or need a little extra motivation or guidance? Our team of certified strength and conditioning specialists are here to help you push through your road blocks and get the results you want. Schedule a free fitness assessment today at any of our 8 valleywide FAST locations.