The struggle to get a strong, toned core is one that most of us have faced at some point…. or let’s be real… are still facing hahaha! We get it – you’ve done your planks, your lunges, your squats and your sit-ups. You’ve crunched your little heart out and kicked carbs to the curb but still, nothing seems to work. Don’t worry, we hear you!
Yep, getting a tight mid section is definitely no easy feat. But believe it or not, there are ways to speed up the process. In fact, one of the main reasons people don’t see results is because they keep doing the same exercises over and over again (guilty!)
So with that being said, we’d like to introduce you to the next generation of core tightening exercises. Unlike your regular static exercises (like crunches and standing squats) these exercises are designed to work your core from every angle. They require you to move in a more complex way, allowing a much more effective workout. The result? Faster, more impressive results. Can’t say no to that!
While most classic exercises can help to strengthen your muscles, they won’t lengthen or stretch them. But you sit at a desk all day, your muscles can become pretty stiff and immobile. In order to have an effective workout, it’s important to reactivate them through specific exercises like the supine hip bridge.
Start by lying on your back with your arms by your side. Next, squeeze your glutes together and push your hips up towards the ceiling, making sure your abs are tight. Hold this bridge for about 5 seconds before lowering back down.
Very rarely will you find an exercise that activates just about every single muscle in the body. The Squat Press, however, activates your abs, thighs, glutes, shoulders, even your fingers and toes! Try completing 15-20 reps.
Everybody knows that lunges can do wonders for your butt and thighs. The issue is, most people tend to focus on static, forward and backwards lunges. While this strengthens the muscles at the front and back of your legs, it doesn’t do much for the muscles on the side. Working these muscles can help to tone up your hips and keep you stable while you run and walk.
Begin a lateral lunge by standing straight. Then, pick your right leg up and take a huge step to your right, bending your knee as you land. Keeping your weight in your heel, push your right leg back off the floor and return to a standing position. Repeat with the left leg. Do 15 reps per leg.
Much like your squat press, the spider man walk works just about every muscle in the body. It’s sort of like a mountain climber, except it helps to target those hard to reach obliques (your side abs).
Start in push-up position with your hands directly below shoulders. Pull your right knee out to the side and hover it next to your right elbow. Return to the starting position and repeat on opposite side. Do 15 reps per side.
While regular squats are great, single squats really require you to switch on your abs. You have to keep your core tight while at the same time keeping your hips and knees aligned. It’s a major challenge! But if you can do it right, it will seriously pay off.
Start by bracing your abs and lifting your right foot off the ground. Maintain a tall posture and make sure your weight is in your heel. Slowly bend your standing leg and move down into a squat position, keeping your right leg off the floor. Go as low as you can while keeping your knee in line with your toes. Hold for a second before pushing through your heel to return to a standing position. Do 15 reps on each leg.
Do you have any tried and true methods to getting a toned mid-section? We would love to hear from you. Leave a comment below!
