b well hc

6 Simple Exercises for a Strong Core


One way to develop an eye-catching mid-section, strengthen your core and back regions is to incorporate abdominal exercises that work all areas.  These exercises develop your core and tighten the tummy, which is designed as a stand-alone workout or add to your circuit training workouts.   I also love to do these exercises as part of my cleanse programs alternating with yoga or gentle walk in order to flush out the toxins and keep me moving.

 

The first exercise is what I refer to as the Jack Knife sit-up.  Lay on your back.  Hands and feet meet in the center. Slowly extend arms and legs away from center of body.  Don't touch floor with arms or feet.  Hold and bring back to center.  Do these for 1 minute. Try to do 25-30 reps.  If you are a beginner, bend the knees and bring them up to midline and back down. 
 
jack-knife

 

Leg extension with a workout bar is to use a bar and hold the bar in front of you and just lower the legs while keeping the hands and workout bar in place overhead at waist level.  Drop legs 6” from floor (or as low as you can comfortably without straining your back), hold then bring back up to the bar.  OPTION: lower one leg at a time.  If you don’t have a bar, place hands under lower back and lower legs to floor, approximately 6” from the floor and back up to mid-line.  Do each exercise for 1 minute/rest for 1 minute.
Abs
 

Now take the same bar and alternate it from side to side in order to work the oblique.

Obliques with bar

If you are a beginner, stop when you need to rest and then continue to complete as many reps as you can in 1 minute.

 

Another great abdominal exercise you can do if you don't have a bar is to simply do the Classic Scissor Crunch.  Lay on floor, hands on head not behind head, so you can avoid pulling the neck and alternate legs to elbow.  Right elbow to left knee and reverse, count that as 1 rep. What I refer to as a double count.  Do for 1 minute. 25-30 reps.

 Bicycles



The next exercise is great for your whole core, The Classic Plank.   When done with the scissor crunch, flip over on your mat, place hands under shoulders, lift lower body in straight line, flat back and hold for 1 minute.

plank

 

The last one is the Classic Crunch.  Lay down on your mat, knees bent, hands on head so you don't pull the neck, lift ½ way and back down, repeat.  Complete as many as you can in 1 minute.

ab crunches

 

Complete all exercises, each one for 1 minute/1 minute rest between exercises.   When you are done with all exercises, you will have completed one (1) circuit. Rest after each circuit for 2-4 minutes. Repeat circuit 2 more times up to 5. Complete 2-3 times a week and you on your way to an eye-catching mid-section, while strengthening your core and lower back region.