This exercise will activate your core during workouts. Support yourself on either your hands or forearms. Start by holding the plank for 30 seconds, then increase by 30 seconds as you become stronger. You can even make it harder by raising the opposite arm and leg out straight in front or behind you.
Ball Push-AwayGet into a plank position with your feet spread and your forearms resting on a gym ball. Push the ball away with your forearms, then pull it back it, while maintaining the plank position. Start with 3 sets of 8, then increase the reps as you gain strength.
Leg RaisesLay on your back with your legs straight and your hands by your side. Lift your legs up in the air while keeping them straight, then lower them down. Keep your core tight and your leg motions controlled. Do 3 sets of 8.
Dead BugLie on your back with your arms extended straight up toward the ceiling and your legs raised with your knees bent at 90 degrees. Lower your right arm and left leg at the same time until they are hovering about 1-inch off the floor, then return to the starting position. Then do the same with the opposite limbs. Do 3 sets of 6, where one set is one on each side. Make these core exercises a core part of every workout to maintain your strength and stay injury-free.
About the Author:
Madeline Hric is a graduate dietetic student and intern at the University of Pittsburgh working to become a registered dietitian. Her passion for Olympic weightlifting and nutrition inspired her to pursue a career in sports dietetics. She has an undergraduate degree in exercise science and hopes to combine her degrees to educate athletes on the importance of exercise, and how different types of exercise impacts individual nutrition needs.