For those who care about buffness

Posts tagged “core

More core exercises

I have a few exercises to add to the core section:

Dish:

There are variations to make this exercise harder. For example you can write out numbers with your feet, but keep your legs straight. Or you can rock in that position, it’s very important to keep your body as rigid as possible.

From this position you can also do leg lifts, lift your legs all the way until they touch your hands without using momentum.

Hip raises:

Lie on your back with your legs straight at a 90 degree angle and then without using momentum lift your hips of the ground, you can have your arms next to your body or to make it harder extend them over your head.

Seated leg lifts:

Sit on the floor with your legs straight and your hands on the floor about mid-thigh, lean slightly forward with your back straight. From this start position lift your legs a few inches off the floor. To make this harder move your hands closer to your feet. Some people might struggle with this due to poor hamstring flexibility, so if you can’t lean forward with a straight back you might not be targeting the right muscle group.

Plank:

In addition to the pose that zaki has posted about you can add a few variations to make it harder, like lifting one arm and opposite leg, or you can keep your hands and feet on one line as if your balancing on a beam (this makes your base smaller and you’ll have to work harder to stabilize your body)

Jackknife on a gymball:

Start in a plank position with your shins on a gymball, then bring the ball towards you (keeping your legs straight) until you’re in a pike handstand position, as in this picture

then roll back until your in an arched position and repeat.

Other exercises including handstand positions:

Stand in front of a wall with your arms extended over your head, push tall, take a few steps back and lean your hands against the wall while maintaining a straight body line and hold. The further away from the wall you step the harder it gets.