Three 5-Star Exercises for Core Strength

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Three simple exercises that help you build a strong core. 

We use these on our semi-private training sessions to build a bulletproof core and a beautiful posture for our trainees.
They require no tools and virtually no space.
The only trick – as with all exercises – is ‘how’ you execute them.
And this is why our trainees achieve better results, faster while enjoying training:

Form worth more than repetitions!

1. The Hardstyle Plank
It’s just like an elbow plank but with one important addition: muscle tension.

  • Support yourself on your toes and elbows. So far it’s a simple elbow plank. Now tighten your thighs by pulling up the kneecaps.
  • Squeeze your glutes like if you were trying to break a walnut with your bottom.
  • Shorten and tighten your abs like if you were bracing for a punch.
  • Force your elbows down (they will not move as they are on the floor but your lats will activate).

If you squeeze all your muscles hard enough – you should be able to hold this position for a maximum of 10-15 seconds.
It is a great exercise to teach you full body tension – a skill that is essential when you are dealing with heavy weights or just planning to lift your own bodyweight.

2. Hand to elbow plank. 

Start with a plank on your hands. Get down on your elbows. Get back onto your hands. The important details:

  • keep your hands directly below your shoulders in the plank position
  • don’t let your torso wobble side to side (if you put a shoe on your back, don’t let it fall)
  • vary the hand you start the movement with
  • keep your hips in line with the rest of your body throughout

Perfect core control exercise.

3. Hollow Body Hold / Frozen Dead bug

A really effective ab tension exercise.

  • Lie on your back. Stick your arms and legs up towards the ceiling.
  • Flatten the arch under your lower back so your lower back touches the floor. Keep that connection throughout.
  • Start slowly lowering your arms and legs towards the floor without breaking the connection between your lower back and the floor.
  • There will be a point where you will not be able to maintain this connection any longer: stay there with your arms and legs and just hold this position for 10-15 seconds.
Have a great time practicing these and if you have any questions, fire an email / text over!

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