Ready to get started? Here’s what you need for a quick core workout you can do at home. That’s why this 10-minute core workout, created by Fagan, incorporates abs moves that both resist movement and create movement so you can build efficient, practical core strength that transfers to your other workouts and in everyday life. Many people focus more on creating movement-say, with moves like crunches-but forget about resisting movement (like with planks), which is necessary for building stability. The best way to train your core is to take it through both of its functions: creating movement and resisting movement, says Fagan. If your deep core muscles are weak, your lower back will end up taking on too much of the work, which can lead to strain or injury. Think about what happens when you’re squatting: You need all your core muscles to fire to help you push back up. If those deeper core muscles are weak, you can have what’s called an “energy leak” when you’re strength training, says Fagan. “They help you stabilize your spine and transfer energy throughout your body.” “Most people think about those external muscles when they think about a core workout, but working your internal core muscles is very important, too,” ACE-certified personal trainer Sivan Fagan, owner of Strong with Sivan, tells SELF. Your core also includes deeper muscles that you can’t see, such as your transverse abdominis, your erector spinae in your lower back, and your pelvic floor muscles. Remember, your core consists of more muscles than just your “abs,” (your rectus abdominis, or the muscles which run vertically along the front of your abdomen) and your external obliques, which run along the sides of your abdominal wall. In fact, a 10-minute core workout can be a great way to challenge those muscles and reap the strength-building benefits. Add ankle weights to intensify if desired.If you want to build balanced strength, working your core is key-but it doesn't have to take forever. Repeat to perform all reps on one side and then switch to opposite side.
Lower leg back down until toe just barely touches ground. Try to keep the hips fairly square and not lean to the other side. Raise leg upward, leading with your heel and focusing on engaging the lower back to lift. Extend one leg straight back with toe on ground. Get down on hands and knees with hands below shoulders and knees below hips. Add light weights in hands to intensify if desired. Then focus on engaging the lower back to raise body back up. Keeping core tight and back flat throughout, hinge at the hips to lower torso and bend knees slightly as you twist to touch one hand toward opposite toes while the other hand reaches behind you. Stand with your feet spread more than hip width apart and your arms straight out to the side. Return to basic plank and repeat side plank squeeze on other side. Squeeze your side abs (obliques) to elevate hip and hold briefly. Rotate body to come into a side plank with one hand raised above you and top foot behind you (or stacked on top of other foot for increased difficulty). Hold briefly at the top and then lower to starting position.
Exhale and contract the abs to raise butt and hips up as far as possible. Lower leg and raise hands to starting position. At the same time, bring hands down to touch shin. Engage core to bring one leg up fairly straight, bending at the knee as needed, until it is about parallel to the ground. Stand up straight with arms lifted above head. Return to starting position, then lower into a standard squat. Tighten the abs as you lift one leg up, bending at the knee, while twisting your torso to bring the opposite elbow and knee as close as possible.
Stand with feet hip width apart and hands behind your head. Perform 10-12 repetitions of each exercise (on both sides for the double-sided ones). Remember to keep the abs engaged throughout for maximum results and calorie burn. Lucky for you, we’ve got just what you need-an all-around routine with no crunches (or equipment) necessary! These six exercises will help you tighten and tone your way to a stronger core-and better running! But the core includes more than just the front of your belly! For the best benefits, you need a wrap-around workout to work the often-forgotten areas like the obliques, hips and lower back. As a runner, you’ve probably heard about the importance of core strength and how it can help your running (and give you a rockin’ midsection). You could do crunches until the cows come home, but the benefits are limited and it can be hard on your spine. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Īre you tired of doing hundreds of crunches? Do they hurt your back? Are they just boring and you’re sick of them? Do they even work?
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