3 Moves to Increase Your Core Strength

Shared by Olympic athlete, Gracie Gold

Plank Rotations

• In a side-lying position, place your bottom elbow on the apex of a BOSU ball (ball side) and hold a light dumbbell (3 lbs. – 5 lbs.) with your other hand.  Rotate all the way in without moving your hips or feet, and stabilizing your obliques (side abdominal muscles).  As you rotate in, bend your top elbow as you bring this hand under your oblique and return to the starting position, straightening your top elbow.
• 3 x 10 repetitions (each side)
• Regression:  Perform exercise on floor mat instead of BOSU ball, and omit dumbbell.
• Progression:  Perform exercise on Swiss (stability) ball and/or increase dumbbell weight.

Core Rotations

• Loop a resistance band (of appropriate intensity level) around a ballet bar and hold both handles with clasped hands.  Rotate away from bar and return to center.  Isolate your obliques, and keep your shoulders and hips straight.  Turn around and repeat exercise on other side.
• 3 x 10 repetitions (on each side)
• Regression:  Decrease intensity of resistance band
• Progression:  Increase intensity of resistance band

Knee-Tucks

• Start in a push-up position with your shins on a Swiss (stability) ball.  Pull your knees toward your navel, squeezing your abdominals and keeping your hips neutral (avoid dropping your hips).
• 3 x 10 repetitions – Or as many as you can:  Challenge yourself!
• Regression:  Start exercise with the ball closer to your knees.  To decrease the challenge, hold a standard plank with your elbows on the ball.
• Progression:  Start exercise with the ball closer to your feet.  To increase the challenge, perform a pike.

Reference:

Today Show (2014).  “Gracie Gold’s 3 Workout Moves for Core Strength.”  Posted February 15, 2014. doi:  http://www.today.com/sochi/gracie-golds-3-workout-moves-core-strength-2D12006667. Accessed February 16, 2014.