Jonathan Wilhoite Blog: Improve Your Core Muscles

Monday, February 22, 2016

Improve Your Core Muscles – No Crunches Required

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The vast majority of core work outs focus on getting a six-pack. In reality, however, your core contains many important muscles which have need to be worked out as well. When we say core, we mean your abdominals, lower back and hips – all essential elements for power and strength.

By making sure you work on this important area, you’ll be creating symmetrical curves in your torso, which makes your shoulders look much larger, and even helps fitting in smaller sizes of clothing. Best of all, you’ll be able to get these benefits while performing easy moves – no crunches required.

Incorporate these three simple moves in your weekly routine, or do them as a standalone workout – three sets of about 12 to 15 reps after another body part should be enough.

Leg Lowering

Setup: Begin by lying face up on a mat. Extend your legs straight up, so that they’re perpendicular to the for, over your hips. Place your hands by your sides. Let your shoulders lift slightly off the ground, but don’t lose neutral spinal alignment. Make sure you don’t jut your head forward – you may want to imagine you have to keep a “double chin” as you perform the exercise.
Moving: With your legs kept straight and together, lower them slowly until they’re approximately six to twelve inches off the floor. Lift them back up slowly.
Do it Correctly: When your back begins arching off the floor, it means you have reached the lowering limit.

Side Plank Hip Hike

Setup: Lie on your side, keeping your ankles and legs stacked. Place your elbows right underneath your shoulders, then come up onto the arm. Lift your hips aligned with your head, and feet, and lying your opposite hand on your hip.
Moving: Now, lift your hips as high as you can, toward the ceiling. Pause, and return to neutral side plank position. Do all the reps on one side before you switch.
Do it correctly: In order to maintain form, practice these in front of the mirror, making sure you don’t go too low when you return to the initial position.

Heel Drive

Setup: Start by lying face up, with legs perpendicular to the floor directly over your hips. Flex your feet, and bend at the ankles. Move your toes toward shins – this movement is called dorsiflexion. Place both hands by your sides.
Move: With your legs as straight as you can keep them, drive both heels up, toward the sky. Lift your hips and lower body off the floor a few inches. Do not allow feet to move towards your head, they should go straight up. Lower slowly to the beginning, a vertebra at a time, and start again right away.
Do it Correctly: With each rep, as your hips begin leaving the ground, press into the floor with both hands. This will help maintain control and balance.

Closing Thoughts

Don’t be fooled by what most people think – it’s perfectly possible to work your core muscles without having to do harsher exercises such as crunches. In fact, these three moves are example of a workout

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from NUTRITION CLUB CANADA http://nutritionclub.ca/increase-your-core-strength/