These 4 Core moves are the staples that deliver great results. Mix these into your workouts!
More Pars Fitness Coaches Danny V and Christina Ricci show you 4 awesome core moves that are simple and get your entire body.
Ke
y benefits of these moves:
Burns fat
Builds core endurance and stability
Improves posture integrity
V-Up: The Set Up & Execution
• V-Up is essentially a crunch and a straight leg raise.
• Extend your arms up toward your toes or modify and reach lower but past your legs
• Execute the move on the aggressive side in order to create the V. Moving too slowly makes it a real challenge.
• Perform 8-10 reps
Oblique Raise: The Set Up & Execution
• Get on your mat and on your side with forearm on floor and other behind head.
• Keeping legs straight, crunch up to touch your elbow to your knee.
• Extend your legs straight out and keep them straight and together.
• Engage your core and legs.
• Perform 8 each side.
Side Plank: The Set Up & Execution
• Get on your mat with your elbow directly underneath your shoulder and hand on hip.
• Legs together and feet stacked.
• Drive the hip up and hold creating a straight line from your shoulder to heels.
• Keep your hip high, do not allow it to sink.
• Hold for for 10 seconds working your way up to 30, and then 60 seconds.
ADVANCED MOVE: Raise your hand to the sky. For deeper challenge, lift your top leg as well.
Plank: The Set Up & Execution
• Get on your mat with your elbows directly underneath your shoulders.
• Hands together, but ideally hands flat on mat and inline with your shoulders.
• Engage your entire body from core, buttocks and legs where you’ll squeeze together as you rise up and hold.
• Create a straight line from your shoulder to heels.
• Keep your hip high, do not allow it to sink.
• Hold for for 10 seconds working your way up to 30, and then 60 seconds.
The more rigidity the better for this movement.
So let’s make sure you get green checks with these key points:
• Keep your core engaged the entire move for all moves.
• For V-Ups and Oblique Raises: perform at a steady rate with clean form.
• For Side Plank: Keep your hips the same level throughout, eyes fixed.
• Plank: Head to toe engagement will deliver optimal results.
Alternate these moves in your work outs. Example, do the plank one day. Next workout, try the Oblique Raises. The goal in fitness is to mix it up…so mix it up with these 4 core moves!