Training the core has many benefits but before you jump in it’s always important to note that abs are made in the kitchen!

Core training should always involve the manipulation of movement, range of motion, body position, amount of control and have versatility in tempo.  This means playing with a variety of core exercises which will help you consistently progress, build strength and better body stability.  

The core is the body’s midpoint and have a strong core allows for better training execution in other areas.  This is because the stronger the core the better functioning and mobility you will have with other muscle groups.

To perform these core movements you will want to draw in the navel toward the spine. The purpose of this drawing-in maneuver is so the cervical spine can be in a neutral position.  This helps to improve posture, muscle balance and increase strength and stabilization.

The Plank

The plank can be altered in a variety ways. Making it a great exercise for beginners, intermediate or advanced.  

Modifications for the plank:

Perform in a push-up position

Push-up position with knees of floor

How to perform a plank:

Lift entire body off the floor forming a straight line from head to toe resting on forearms or hands and toes or knees. Drawing in the navel without rounding or arching the back.

Marching

Draw the abdominals throughout this entire movement keeping the pelvis in a neutral position.  

How to perform the march:

Lie on your back with knees bent, feet flat, toes pointing straight and arms by your side.

Lift one foot off the floor as high as you can control while maintaining the drawing in the abdominals. Hold for 1 to 2 seconds (tempo) repeating with the opposite leg.

Stability Ball Crunch

Incorporating a stability ball challenges the muscles with the unstable environment.

How to perform a stability ball crunch:

Lie on stability ball (ball under low back)

Knees bent 90-degrees

Feet flat on the floor with toes shoulder-width apart and pointing straight

Crunch upper body forward with extending back over curve of stability ball

Slowly (tempo) lower the body to the start position and repeat