Simplicity Saturday – Building a Strong Core
When choosing more advanced exercises for your abs, knee tucks are great for targeting balance, stability and, core strength. The arms and torso help stabilize your body as you draw the knees in and, at the end of the movement, give your abs an extra squeeze to intensify the challenge.
- Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder).
- Make sure the body is straight, back flat and the abs engaged.
- Roll the ball in, bending the knees towards the chest as you squeeze the abs.
- Try not to push back with your arms but, instead, keep all the movement in the knees.
- Don’t collapse the back as you roll the knees in.
- Return to start and repeat for 10-16 reps.
Oblique Knee Drops
- Lie in the floor with knees pulled in and bent to about 90 degrees.
- Place a medicine ball between knees and stretch arms our to the sides like an airplane, palms facing up.
- Contract the abs and lower the knees down towards the right.
- Lower the knees as low as you can without lifting the shoulders off the floor or straining your back.
- Squeeze the abs, feeling your obliques contract and draw the knees back up and go to the other side.
- Alternate sides for a total of 1-3 sets of 10-16 reps.
Rotations on the Ball
This advanced move not only works the core, with a focus on the obliques, it also targets balance, stability and flexibility. To keep this move safe, keep the exercise slow and controlled and keep the knees in line with the shins and ankles rather than twisting them to one side or the other.
- Lie with ball under shoulders, neck and head, hips lifted in a bridge position.
- Hold a medicine ball or light weight straight up over the chest.
- Tighten your abs and rotate your torso to the left as far as you can, allowing the hips and legs to move naturally with the motion.
- Rotate back up and then rotate to the other side.
- Repeat for 1-3 sets of 10-16 reps (one rep includes both the right and left sides).
Try putting all three of the exercises above into a circuit, repeating one after the other. Rest 30 seconds and repeat for 1-3 more sets for a complete belly-busting workout!
This is great to do on its own when you are short on time or at the end of a cardio or strength training circuit…enjoy summer is on it’s way!
Disclaimer: The information contained is intended to be used for general health care information purposes only, and should not be considered complete or used in place of a visit, call, consultation or advice from a physician and/or healthcare provider. Individuals are encouraged to contact their own private physician or healthcare provider regarding continuation or changes in their symptoms. Always consult your health care provider before starting a new workout regime.