At team patience, we are big believers in putting an emphasis on core training. Having a strong core has so many benefits such as reducing low back pain, having better posture, etc. The internet, Instagram and Pinterest are loaded with crazy looking core exercises. As cool as they look to do, you could accomplish the same benefits by doing these three basic core exercises.
I personally love all of these and perform them regularly! So many of these core exercises are often over looked because they don’t look cool. I love sticking to basics and working on the fundamentals. All of the exercises below require no special equipment and can be done right in the comfort of your own home!
1. The Dead Bug
This core exercise is so much more challenging than it looks and is great for working on your core stability! To start off, get yourself down to the ground in a “dead bug” position. You should be flat on your back with your knees bent up towards your chest and your arms extended straight above your shoulders. To perform a repetition, fully extend the same arm and leg. Your arm should end up next to your ear and your leg should extend straight out without touching the floor.
Depending on your current fitness level and strength, you can play around with how you pace the exercise. For example, if you have a very solid core you could hold the position for 3-5 seconds before switching sides. If you are just starting out, you may not want to hold the position for as long. If you plan on doing this exercise, try to do a total of 20 repetitions for three sets. If you are a beginner with little to no exercise experience, aim for 3-6 repetitions on each side for three sets.
2. Side Planks
Side planks are a major focus of my current training regimen. I do them at least 2-3 times per week. Side planks can either be performed as shown on your elbow or you can be up on your hand with an extended arm. I personally prefer the shown demonstration because I will feel it in completely in my core whereas when I do it the other way I normally feel it in my arm, shoulder and core. You can pick your personal preference.
To perform a side plank, lay on the floor on your side. Once your there place your elbow under your shoulder and lift your body off the ground. If this is difficult for you to do, you can stagger your feet and have one in front of the other. If this is really easy for you and you are the side plank master you can elevate your top leg. You can hold this for as long as you want depending on your current strength and fitness level. For example, last week when I did side planks I did 4 total rounds alternating between left side and right side I would work for 45 seconds rest for 30 then repeat.
3. Hollow Holds
If you were a former gymnast like me or even a dancer, hollow holds should be pretty familiar to you. Hollow holds are one of the most basic core exercises yet they are so effective! To perform a hollow hold, get yourself down to the ground and lay on your back. Once on your back, slightly lift your legs off of the floor and slightly elevate your upper body. Aim to hold this position for 30-45 seconds. If you are just starting out, you may only be able to hold the position for 10-15 seconds. Hollow holds are something that should be incorporated into your weekly training regimens!
What are your go to core moves? Have you tried any of these before? Let us know in the comments below!
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