If you want to be fit and healthy, a great place to start is by practicing exercises that can improve your core. You’ve heard it time and time again: exercise is important. Furthermore, we only get one life, so it’s vital to take care of ourselves, especially our bodies. And while going to the gym on a daily basis – or even routinely – may not always be ideal, you can no longer use that as an excuse. There are a variety of exercises you can do at home to improve your core . . . and we’re going to teach them to you!
Improve your Core (and Get Healthy)
Are you looking to take your yoga and bouldering abilities to the next level? Bring your workout home with you with these easy exercises that target and strengthen your core muscles. Your core muscles are essential for your body’s posture and balance. A strong core and good body tension allows your to keep your feet in place as you search for a hold and gives you a wider range of torso movement while rock climbing. The stronger your core, the more protected your body is from injury as well. If you’re looking for fun and easy ways to tighten up your body, you’ve come to the right place.
Simply put, it’s time to get physical with these 10 exercises:
- Knee Fold Tuck – It’s as simple as it sounds, and you’ll only need a small ball to assist you with the move. Put the ball between your legs, sit tall, extend your legs, and then pull your knees toward your shoulders. Keep your body as still as possible during the process.
- Climbing Rope – Sit down with your legs extended, your feet turned out in a “V” shape, and toes pointed. Then, lift your arms and move them upward, as if you were climbing a rope.
- Side Crunch – Put your left knee and left hand on the floor, with your right arm straight up. Then, pull your right knee toward your torso. When you’re done, don’t forget to switch sides.
- Circle Plank – A little different than a regular plank, however, you’ll still start in that plank position. Yet, you’ll pull your right knee in and circle it clockwise, and then counterclockwise.
- Sliding Pike – Don’t get up just yet! Back in that plank position, keep your legs straight, raise your hips, and then draw your legs towards your hands in a “pike” position.
- Oblique Reach – Sit down, but make sure your knees are bent, with your feet on the floor. Then, straighten your right leg, roll your spine into a C-curve, and place your left hand behind your head, and extend your right arm. Finally, twist your body to the left, and feel the burn!
- Tummy Vacuums – Get down on all fours, suck in your tummy (i.e. your core), hold it for a few seconds, and then release. This exercise may feel like you’re only inhaling and exhaling, but you’re doing so much more . . . and you’ll feel it the next day!
- Clam Shells – Ready to lie down? For this exercise, lie on your side, with your legs on top of one another. Make sure your heels are attached, and then slightly open your knees. You’ll hold this pose for a few seconds, release, and then repeat. You really feel this in your glutes.
- Dead Bugs – Lie on your back, and then start extending your legs and arms. However, in this example, opposites attract. When you extend your right arm, you will also extend your left leg, and vice versa. Make sure your back is completely flat on the floor, and your stomach tight.
- Bird Dogs – Get on all fours, make sure your hands are under your shoulders, knees under those hips, extend one arm and the opposite leg, and remember to reach out from the feet and hands. Again, keep your stomach held in as tight as possible. Also, your body (back and neck) should be completely flat.
Feel the Burn
Getting fit, or staying in shape, is all about consistency. Now that you have these exercises at your exposure, you need to do them on a regular basis. That’s what of the most misconstrued facts about staying healthy: you can’t just work out once a month, or here and there. When you improve your core, you will feel better about yourself. So, get to work!