Core Strengthing Exercises

For all of my yoga and personal training clients, I make sure to incorporate a lot of ab/core exercises both directly and indirectly because I believe core strength is one of the most important ways to prevent injuries. There are 4 main abdominal muscles: Rectus Abdominis (6/8 pack), Internal & External Obliques (Both sides of the Rectus Abdominis/sides of the waist) and Transverse Abdominis (Deep Core muscles behind the Rectus Abdominis).
Here are a few I do everyday for myself and for my students/clients to target all 4 areas:

Forearm Plank:

Start off in a normal plank position (top of a push-up) and drop down to your forearms. You can either have your forearms in a 90 degree angle with your palms facing down or clasp your hands together. Stay on the balls of the feet and hold for 30 - 60+ sec. To avoid straining your lower back, make sure to keep your:

*Thighs lifted
*Pelvis tucked under
*Naval drawn into the spine
*Shoulderblades rounded/protracted

*To take it further, lift one foot of the ground (switch); to lessen the intensity, stay in a normal plank position

Side Forearm Plank:

Lay on one side, stack the feet and rest the corresponding forearm on the ground. Make sure the elbow is directly under the shoulder. Lift the torso/hips off the ground and hold for 30-60+ sec. or do 15 lifts without touching the hips to the ground.

*To take it further, lift the top leg off the bottom leg; to lessen the intensity, hold for a shorter amount of time

Bicycle:

Start off on your back and interlace your fingers behind your head. Lift the head, neck and shoulders and bring the right elbow to the left knee. At the same time straighten your right leg out off the ground. Alternate sides for 30-60+ sec. going at your own speed.

*To take it further, start off with both legs extended forward off the ground, lift your head, neck and shoulders and begin bicycling, meeting back at your starting point between each side; to lessen the intensity take the legs higher off the mat

Ab Circles:

Start off on your back with your feet planted on the ground hip distance apart. Interlace the fingers behind the head and lift the head, neck and shoulders. Make a circular motion from right to left with the upper body keeping the hips and feet on the ground. Do 20+ circles on each side making sure to use the core muscles vs. the neck!

With these exercises you will be ready for swimsuit season in no time! =)