If you aren’t working on your core, you need to be! Your core muscles, which consist of your abs and a network of muscles around your lower back, pelvis and hips, are vital not only for your overall fitness but everyday life.
Your core affects your balance, posture and stability. Essentially, the stronger your core, the easier you can move and the less injury-prone you’ll be. Training your core could also help to counteract all the hours you’re now spending at home, sat on your sofa or at your makeshift desk.
With that in mind, we’ve added our top 10 core strengthening exercises to our National Lockdown Home Fitness Programme. You’ll find them below, alongside the different ways the WonderCore Genius and its home fitness system can restore your core.
Bridge
This is another easy but effective core exercise. Lie flat on your back and bend your knees with your feet firmly planted on the floor. Then raise your hips and hold for 10-30 seconds. Focus on tightening your core and glutes.
The Plank
The WonderCore Genius comes with 10 pieces of equipment including a Balance Board. In stable mode, use the board to perform the perfect plank. Hold the position for 10-30 seconds and focus on controlling your core muscles. It also builds endurance in your glutes and hamstrings.
Crunches
Crunches are a great workout for your core muscles. The exercise is similar to sit ups. By lifting your upper body, you can focus on tightening and controlling your abs. Take care though, and exercise slowly, this type of core strengthening can be tough.
Ab Roller Plus
With your knees on the WonderCore Genius, use the Ab Roller Plus to stretch your body forwards, then roll yourself back into your starting position. This exercise relies on the strength of your upper body, abs, glutes and thighs – it’s a full body workout and a real burner.
Halloman
This exercise is all about controlling your core muscles. It requires no movement, which means you’ll really feel the burn. Start on your back and raise your legs, keeping them straight. The hardest part is keeping your lower back on the ground and your shoulders down – but it’ll be worth it.
The Resistance Band
Target your core muscles with the WonderCore Genius’ Resistance Band. Simply pull the hand grips upwards and repeat the stretching technique. The resistance of the band will build strength and stability in your abs, lower and upper back.
Superman
If you’re experiencing lower back pain, you might have a weak core. The Superman can help you regain strength. Start on your front with your arms and legs extended. Keep your neck in a neutral position. Simultaneously raise your arms and legs, whilst keeping your torso stationary. Hold for 2 to 5 seconds and slowly lower back down.
Plank Knee Crosses
Starting in a plank position using the Balance Board, pull your knee towards the opposite elbow and repeat with the other side. The aim of the exercise is to tighten your core muscles. So, the closer you can get your knee to your elbow the better the results. Try 8–12 reps.
Bird Dog
The bird dog is great for strengthening your core, as well as testing your coordination, balance and stability. And don’t worry, it’s not as difficult as it sounds. Start on all fours, then lift and straighten your right leg to hip level. At the same time, lift and extend your left arm to shoulder level. Then switch to your left leg and right arm. Try 8–12 reps.
Bicycle Crunch
This exercise is a classic core workout, perfect for sculpting and strengthening your abs. Lie flat, bend your knees and plant your feet, keep your lower back glued to the floor. Place your hands behind your head with your elbows pointing outwards. Bring your left knee towards your chest and extend your right leg. Leading with your right shoulder, bring your right elbow towards your left knee. Twist your ribs and engage your abs and obliques. Switch and repeat on the other side.
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