In-CourageBlog

It takes courage to make lifestyle changes and faith to overcome our obstacles. My hope is that by sharing my personal and professional experiences with you, we can both be courageous in our journeys of faith and fitness!

3 of the BEST Core Exercises with VIDEOS!

As we talked about yesterday, the “core” is MORE than your abs and it plays incredibly important roles in our body!  Today, we’re going to give you 3 of the best core exercises to start creating your core.

This blog post is shared by guest blogger, Laura Galey (with additions by Jamie in pink :)

There are basically two muscle groups involved in the core: the major muscles and the minor muscle.

The major core muscles consist of the internal and external obliques (sides of your abs), the diaphragm, the longissimus thoracis (back), the transverses abdominis (from back to front like a corset), multifidus (low back area), and rectus abdominis (your 6-pack).

The minor muscles of the core are latissimus dorsi (wing back muscles), trapezius and gluteus maximus (butt).

So really, your core is your body minus arms, head and legs which are all highly dependent upon the core for functional movement of course!

core-muscles-stability

3 of the BEST CORE exercises to start creating your incredibly crucial and CUT core!

1.  PLANK
Yup, it looks just like it sounds. If you put planks up on a shed to drive in your lawnmower, you are placing two strong boards at an angle from ground to shed floor. Your body is at an angle from toes to arms or elbows. This position is held for 20 seconds to begin and gradually build up to 3 minutes!  This video demo shows you exactly how to do the plank safely and effectively.

2.  The SIDE PLANK

It’s the plank done on your side.  Super effective because you are only using two balancing points so your core has to work harder! You only have to hold for 30 to 40 seconds. These may be the longest seconds of your life initially, but do as long as you can working up to at least 30 seconds and eventually you will become strong enough to last longer. Both of these exercises work the entire core so it is a time-saver.  Feel free to put your bottom knee down for more support.  Watch the video and follow along!

3.  The BRIDGE

This is another good core exercise that strengthens the combination of muscles that make up your core primarily the gluteus maximus, medius, and minimus (okay, the butt)!  The hamstrings that run along the back of the leg and the hip adductors running along the inside of your leg are also involved to help stabilize your body during this workout.  Another video to follow!

For more exercise videos, find us and follow us on Youtube!

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