The plank is an excellent bodyweight movement for developing a strong core that aids in stabilizing and safeguarding the spine. However, it isn’t the simplest exercise to master, as it necessitates a good amount of strength from various muscles in your body to maintain the correct posture. Fortunately, there’s a plethora of other bodyweight core […]
The plank is an excellent bodyweight movement for developing a strong core that aids in stabilizing and safeguarding the spine. However, it isn’t the simplest exercise to master, as it necessitates a good amount of strength from various muscles in your body to maintain the correct posture. Fortunately, there’s a plethora of other bodyweight core workouts that are equally effective and significantly simpler. Fitness Coach, Elise Young, recommends these five exercises as a fantastic starting point.
Your core comprises the muscles in the lower back, pelvic floor, hips, and abdominals, and they work in unison to help stabilize and protect the spine. This results in improved movement for daily activities, reduced risk of injury, and enhanced posture. But, did you realize it will also enhance your gym performance? A stronger core enables you to generate greater power through both your upper and lower body while also protecting your back, allowing you to complete more reps, lift heavier weights, and increase muscle growth!
What we truly appreciate about this workout is that it is low-impact and very accessible for beginners; it doesn’t even include a traditional plank. However, they are all floor exercises, so be sure to have something soft underneath you. Progress through the five exercises listed below, aiming for 8-12 repetitions (per side) with a 30-second rest between each movement. Strive for three total rounds and take a minute of rest after each one. If it’s too easy, consider adding a light dumbbell or kettlebell. Here are the exercises:
- Bird dog
- Toe taps
- Single leg glute bridge march
- Deadbugs
- Kneeling side plank
If you find doing exercises on your back uncomfortable, then this standing core workout is a fantastic substitute. Standing exercises further challenge your balance as your body must navigate a wide range of motion. Alternatively, if you’re looking for something similar to the ones above, this six-move workout will certainly work your midsection hard!
