4 Core Exercises You Can Do Anywhere: Week 7

Here’s another set of exercises that you can do anywhere this set is focused on all core, try them out and tell me what you think!
Intervals:
Instead of repetitions, try intervals of 30 to 45 seconds of the exercise and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds.

Sets:
Try and perform all these exercises one after the other 3 to 5 times.
Frequency:
Do these exercises 2-5 days a week.

 

Side Plank:

 

 

  • Lay on your left side with your legs, hips, and shoulders in a straight line.
  • Raise yourself up onto your left forearm so your elbow is directly under your shoulder.

 

 

  • Lift your hips off the floor creating a straight line going from your right shoulder down to your right ankle.
  • Place your right arm along your side. Hold the position for your desired, and then lower your hip to the ground. Switch sides and repeat

 

Reverse Crunch:

 

 

  • On the floor, laying on your back with your arms by your sides.
  • Bring your feet up off the floor and bring your knees toward your chest, pushing your hands into the floor.

 

 

  • Crunching far enough to raise your hips off the floor.
  • Lower your hips back to the floor and uncurl your legs until they are straight, keeping your feet two-four inches off the floor.

 

Straight arm/leg crunch (weight optional):

 

 

  • Lie on your back, and raise your legs up so they are straight in the air.
  • Hold the ball above your head with your arms straight.
  • Keeping your legs straight and not bending your elbows, lift your arms so they are straight up in the air.
  • Then raise your shoulders off the floor reaching for your toes.

 

 

Back Extension:

 

 

  • Laying face down on a mat, place your hands on the floor or behind the head (more advanced).
  • Engage your core and keep it engaged throughout the exercise.

 

 

  • Lift the chest a few inches off the floor and hold for a 2 count.
  • Lower and repeat for desired time.
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Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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