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5 Core Exercises For Stability And Posture Awareness

            How many crunches does it take to get a six pack? A common question that is asked by many people. The thing is that your core (your trunk, everything that is not your limbs and your head) work as isometric or dynamic stabilizers and not as prime movers. The core is the battleship and your limbs are the cannon. You need a stable core while moving your limbs for optimal movement.

 

Today, I’m going over 5 exercise that emphasize on the core as a stabilizer while moving your arms and/or legs. Try them out yourself and see if you feel a difference.

            The key points to keep in mind while bracing your core with all of these exercises:

·       Hips/Torso: Abs and glutes braced while keeping a neutral spine and pelvis

·       Shoulders: Neutral and should not round forward or shrug

·       Neck/Head: Also neutral. Be mindful if your head protrudes forward.

 

Here are the 5 core that I will demonstrate today. Try doing 2-3 sets of 1 min (for #1-2) and 10-12 reps (for #3-5) of each exercise. If done incorrectly, you may feel a bit of discomfort so adjust accordingly.

 

 

1.     Plank:

 

a.     Feet: On your toes, curled up

b.     Legs: Straight and braced for stabilization.

2.     Isometric standing with resistance:

 

a.     You can use resistance tubing or a cable machine for this exercise.

b.     Stand upright and hold the handle in front of you and preventing the resistance from pulling you.

c.      Make sure to do this exercise on both sides.

3.     Dead Bugs:

a.     Start out on your back with your arms extended at shoulder height.

b.     Have your feet raise and knees bent.

c.      Raise your arms towards your head and extend your legs, then return to the starting position.

4.     Standing Diagonal Twists:

a.     You can use resistance tubing or a cable machine for this exercise.

b.     Stand upright and hold the handle in front of you and preventing the resistance from pulling you.

c.      Twist your torso without shrugging your shoulders diagonally

d.     Return to the starting position.

5.     Hanging Leg Raises

a.     Hang on to a pull-up bar with a solid grip.

b.     Lower your shoulder blades and raise your legs to about 90 degrees. Come back down in a controlled tempo.

 

Share this with a friend that can use these tips and feel free to ask me any questions, provide feedback, or give suggestions on future topics. Thank you for your time and see you next week!

 

Marcos Hurtado CPT, CES

Owner of On The Go Fitness

 

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