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To celebrate the addition of our new 21 minute Core Strengthening Flow to the platform, we are about to ignite your core like never before. The foundation of all power lies within the core as it supports your body in every move you make, so why not strengthen it as best you can? Whether you’re a pilates practitioner, yogi or cardio fanatic, these 21 movements are designed to set your core ablaze and elevate your overall strength, stability and performance.
- Plank: Start in a push-up position with your elbows directly under your shoulders. Hold your body in a straight line from head to heels.
- Side Plank: Lie on your side with your elbow directly beneath your shoulder and lift your hips off the ground to create a straight line from head to heels.
- Russian Twists: Sit on the ground with your knees bent, lean back slightly, and twist your torso from side to side while holding a weight or a medicine ball.
- Bicycle Crunches: Lie on your back, bring your knees toward your chest, and pedal your legs in a bicycle motion while touching your opposite elbow to your knee.
- Dead Bug: Lie on your back with your arms and legs in the air. Lower one arm and the opposite leg toward the ground while keeping your lower back pressed to the floor.
- Leg Raises: Lie on your back and lift your legs off the ground, keeping them straight. Lower them back down without letting them touch the floor.
- Superman: Lie face down with your arms and legs extended. Lift your arms and legs off the ground simultaneously.
- Mountain Climbers: Start in a push-up position and bring one knee toward your chest, then switch to the other knee in a running motion.
- Hanging Leg Raises: Hang from a pull-up bar and raise your legs straight up in front of you, then lower them back down.
- Turkish Get-Ups: This is a complex move that involves standing up from a lying position while holding a weight.
- Boat Pose: Sit on the ground with your knees bent and feet flat. Lean back slightly and lift your feet off the ground while balancing on your sit bones.
- Flutter Kicks: Lie on your back and alternate kicking your legs up and down a few inches off the ground.
- Spiderman Plank: In a plank position, bring one knee to your elbow on the same side of your body, then switch to the other side.
- Russian Twists with a Medicine Ball: Similar to regular Russian twists, but hold a medicine ball for added resistance.
- L-Sit: Sit on the floor with your legs straight out in front of you and your hands on the ground. Lift your body off the ground, keeping your legs straight.
- Windshield Wipers: Lie on your back with your legs lifted straight up. Lower your legs to one side, then to the other, mimicking the motion of windshield wipers.
- Swiss Ball Rollouts: Kneel on a Swiss ball and roll it forward, extending your arms. Roll it back toward your knees to complete one rep.
- Reverse Crunches: Lie on your back, bend your knees, and bring them toward your chest while lifting your hips off the ground.
- Russian Twist with a Twist: Combine a Russian twist with a bicycle crunch by bringing your elbow to the opposite knee while holding a weight.
- Forearm Plank with Hip Dips: While in a forearm plank position, dip your hips to one side, then the other, maintaining a straight line from head to heels.
- Kettlebell Swings: A dynamic exercise that engages your core as you swing a kettlebell from between your legs to shoulder height.
Remember to maintain proper form, start with exercises that match your fitness level and gradually increase the intensity and duration as you get stronger. Check out our 21 minute Core Strengthening Flow on the platform now!