If you are going to train, why not mirror the best!? I have researched the top core exercises practiced by Olympic athletes, from down hill skiers, divers, swimmers, and runners!
Funny enough I use these exercises very often will all of my clients, so kudo’s to us 🙂 The important thing to note when working through any exercises, at any level, is form. So if I have to harp, poke, lift, and pull you into the right position you know I will.
In no special order here are 10 great choices:
- Leg Lowering then lift – laying on your back, legs fully extended straight up, slowly lower your legs to a hover over the floor, and then just as slow, lift them straight back up. (Be sure not to compromise your lower back, you may modify your legs at 90 degrees).
- Scissors – laying on your back, have one leg straight up and one leg hover one inch off the floor, and quickly do scissor like switches. x20 reps.
- Standing Barbell Rotations – “crown yourself” King or Queen.
- Balance Board Squat – while holding a medicine ball straight out in front of you, slowly lower into a squat, while engaging your core through maintaining balance.
- Russian Twists – sitting on the floor and with your legs up, hold a medicine ball or kettle bell and twist from one side to the other.
- Body Saw – from a plank position, shift yourself forward and backwards.
- Stability Ball Plank – plank while having your forearms on a ball and your feet on a box.
- Stir the Pot – have your feet on the ground and your forearms on a ball, in a planking position, and rotate your forearms in circles in each direction.
- Knee Tucks or “Jacks” – using a yoga ball, have your feet or shins up on the ball and your hands on the floor. Pull your knees to your chest, and go back to starting position. Repeat.
- RKC Planks – holding a plank position with good form, start to pull your elbows to your toes, and your toes to your elbows. Do so while maintaining a neutral spine. Squeeze everything while engaging and keeping a strong core. Do this for 10-15 seconds each time.
Have fun and always keep mixing it up!