Hey, everybody!
It's Susan, with ATHLEANXX for Women.
Today we're going to be doing five core strengthening exercises.
Okay, you guys.
We're going to be working on five core strengthening exercises today.
All you're really going to need is, maybe, a Swiss ball and a mat.
What I love about these exercises is it really concentrates on getting a lot of the deep
core stabilizers, and just really hits the entire core.
A lot of times people think core is this, but it's actually here, and here.
So we're going to really strengthen everything today.
This first exercise is one that I use pretty much every time I go into the gym and I go
to start my ab workout.
This is great for just activating my lower core – my lower abs, here.
So what you're going to do is you're just going to put your foot on the ball.
The other leg is going to be up in the air.
Think about driving your heel into the ball as you raise, and lift, and rotate your hips
toward your face.
So you're going to lift, and I just have a slight pelvis rotation with my pelvis rotating
toward me, and I'm really concentrating on using that lower core.
So normally with these, when you're just starting to strengthen, you're just going to do five
to seven.
I want you to just relax for a second, and then we're going to do the other leg, really
digging the heel into the ball, lifting and rotating our hip, and our pelvis area.
Then I usually just let that sit for a second, and then I do both at the same time.
I'm really thinking about pulling that pelvis in, toward my face.
You'll really feel this, this is so good.
Once again, activating and strengthening.
If you don’t really have the strength in your lower core down, and through here, it
really leaves your lower back susceptible.
Okay, our next exercise is Swiss ball rollouts.
So what you're going to do is, you can either do these on the ground, if you're just starting.
You're basically going to just roll out, and come back up.
Roll out, and up.
So really think about tightening your core to protect your lower back.
Once again, you're just rolling out, and up.
For a little bit more advanced group I usually do these where I stand, I roll out, I'll hold
for a second, I roll back up.
Sometimes, if you're a little bit more advanced you can raise a leg.
You can hold that for a few seconds.
I'll raise my other leg.
Back down.
Back to start.
There's a lot of variations here.
Sometimes I'll move the ball around because it really makes your core fight to keep that
stability.
And back up.
Super great, really works here.
Once again, we're now engaging the back of our core, which is critical because if you
do everything here, nothing here, things are going to get off balance.
Okay, next we're going to go into side plank touch downs.
Get rid of that.
Now we're going to hit our obliques.
So what you're going to do is you're just going to lay on the mat on your elbow.
This hand is going to go up, and overhead.
We're going to lift up, we're going to lower twice, bring our knee in, back to start.
Two, knee.
One, two, knee.
So with these, you can do anywhere from 10 to 12 reps on each side.
You'll really feel these.
These are so good for the obliques.
Probably one of my favorite exercises.
Of course, we're going to rotate and do the other side.
Okay, next we're going to go into roll back jacks.
What I love about roll backs – people are like "Why do you throw the rollback in there?"
Because it really shows where you're at, where your core is.
It takes core to get your body to roll forward.
So once we roll up, get on our feet, we're just going to kick our feet out simultaneously.
Five.
Five jacks.
So we're going to roll back, pop up – not all the way up, though, like that.
You're going to pop back.
One, two, three, four, five, go back to start.
We're going to roll up, stay low.
One, two, three, four, five, back to start.
So now with those, really think about keeping your feet together.
That helps protect your knees.
Rolling up, kicking your feet out.
Once again, keep a nice, tight core when you're doing your jack to protect your lower back.
Okay, last we're going to do v-up turns.
So we're going to go from a regular v-up, right into a lateral v-up.
So we're just going to lay on the ground, we're going to reach up, back down, immediately
turn to the side.
So we're going to do six, and then we're going to rotate to the other side, and we're going
to do six on our other side.
So what's great about all of these is we're not really using any weights, we're not necessarily
thinking about building, even though this will eventually build a bit because of these
bodyweight exercises, but you really have to think about strengthening before you add
a lot of the weight tin there.
You want to make sure you have a nice, good stabilization system down, and nice, strong
core.
All right, you guys.
I hope you put these in your workout.
They're great.
They'll really give you that foundation you're looking for.
Hey, check out ATHLEANXXforWomen.com.
Maybe you want to add in upper body today, maybe a good leg workout.
Check it out.
There's some great workouts, really good trainers.
You guys can't miss by checking it out.
Hey, hit that subscribe button, the like button, leave us comments, and I can't wait to workout
with you guys soon.
See you later.