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Core Workouts for Beginners to Advanced Exercisers

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Lifetime Fitness

(KUTV) Salt Lake City - Many people are trying to get in shape for 2018, so trainer Jenn Diederich brought some of her favorite core workouts to Fresh Living. The workouts can be modified for the gym, home, beginner, and advanced exercisers. Jenn put Brooke Mangum to work to demonstrate how to do some of the workouts.

Jenn writes:

"Ensuring your core is strong and flexible will help you in the gym, playing sports or just going about your daily business. A strong core will also help you maintain good posture and avoid issues like back pain. Here are 3 exercises for your core that can be done in a beginning, intermediate and advanced way.

BEGINNER CORE EXERCISES:

PLANK – Get on to your hands and knees. Position your elbows just below your shoulders and face your palms down to the ground. Then position your knees just below your hips. When ready, lift your knees up so that your hips are even/just below your shoulders and a straight line is drawn from shoulders to heels. An easier option here is to have your knees on the ground. Hold for 20 – 60 seconds.

BOAT – Sit on the ground with your buttocks on the ground, knees bent and heels on the ground. Take your torso to a 45 degree (shoulder blades back and tall) angle so that you feel your core engage. Raise your feet to the same level as your knees. Two options to make this a little easier are holding on behind your knees thighs or dropping the feet to the ground. Hold for 20-60 seconds.

BIRDDOG – Get on to your hands and knees. Position your hands just below your shoulders. Then position your knees just below your hips. Raise your right hand and left foot at the same time. Your right hand will go forward (shoulder and hand even with back); your left foot will raise up behind your (knee and heel even with your buttocks/flexed heel). Hold for 20-60 seconds and switch sides. It is important that you hold each side for an even amount of time.

INTERMEDIATE CORE EXERCISES:

PLANK - Get on to your hands and knees. Position your hands just below your shoulders. Then position your knees just below your hips. When ready, lift your knees up so that your hips are even/just below your shoulders and a straight line is drawn from shoulders to heels. Tap each hand side to side (tap your right hand to your left and the left to right) being careful to keep your hips still. Do this for 30-60 seconds.

BOAT - Sit on the ground with your buttocks on the ground, knees bent and heels on the ground. Take your torso to a 45 degree (shoulder blades back and tall) angle so that you feel your core engage. Raise your feet to the same level as your knees. Two options to make this a little easier are holding on behind your knees thighs or dropping the feet to the ground. Lift and lower your feet and torso at the same time and do 10-30 repetitions.

BIRDDOG - Get on to your hands and knees. Position your hands just below your shoulders. Then position your knees just below your hips. Raise up into plank. Raise your right hand and left foot at the same time. Your right hand will go forward (shoulder and hand even with back); your left foot will raise up behind your (knee and heel even with your buttocks/flexed heel). Hold for 20-60 seconds and switch sides. It is important that you hold each side for an even amount of time.

ADVANCED CORE EXERCISES:

PLANK - Get on to your hands and knees. Position your hands just below your shoulders. Then position your knees just below your hips. When ready, lift your knees up so that your hips are even/just below your shoulders and a straight line is drawn from shoulders to heels. Pass a weight from side to side being careful to keep your hips still. Do this for 30-60 seconds.

BOAT - Sit on the ground with your buttocks on the ground, knees straight and heels on the ground. Take your torso to a 45 degree angle so that you feel your core engage. Raise your feet to a “V” position. Lift and lower your feet and torso at the same time and do 10-30 repetitions.

BIRDDOG - Get on to your hands and knees. Position your hands just below your shoulders. Then position your knees just below your hips. Raise up into plank. Raise your right hand and left foot at the same time. Your right hand will go forward (shoulder and hand even with back); your left foot will raise up behind your (knee and heel even with your buttocks/flexed heel). This time take your right hand and left foot to a 45 degree angle. Hold for 20-60 seconds and switch sides. It is important that you hold each side for an even amount of time."

To get a hold of Jenn to help achieve your fitness goals, go to Lifetime.Life, stop by the Life Time Fitness gym at 10996 Riverfront Parkway in South Jordan, or call 801-302-0909.

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