7 Simple Movements For a Stronger Core

  1. Kneeling clamshell

kneeling-clamshell-exercise

Along with your side plank add in a movement for your inner thigh. If this movement is a bit too difficult for you, go for a regular side plank.

Lie on the side and get yourself up on the elbow with the elbow positioned under the shoulder. Bend both knees at a 45-degree angle, putting one knee on top of the other. Put the other hand on the hip. Squeeze your lower oblique abdominal so that the torso and the hips remain lifted. Whilst keeping the feet together and your hips lifted, raise the right knee as high as you can without parting the heels away. Pause, and then go back to the starting position.

 

  1. Kneeling side kicks

    kneeling-side-kick

This movement will really target the abs and glutes. Kneel onto your right knee and place the right hand on the Mat underneath your right shoulder. Ensure that your left knee is in line with your left foot, and your right hip is placed directly over your right knee. Place your left hand behind your head.

 

Keep the torso and pelvis stable. With good pace and control, kick your left leg to the side (hip height). Bring your leg forward (in front of you) with a smooth movement to complete one repetition. Move with an even speed and don’t swing the leg. After 10 of these repetitions switch the legs.

  1. Kneeling Overhead Press

    kneeling-shoulder-press

Instead of doing the standing variation which is the most common form of this exercise, you can put a greater emphasis on your core by kneeling and making it a primary stabilizer of the movement.

Kneel on the floor, with the feet hip-width apart. Grab two dumbbells and hold them with the palms pointed outward and in front of the thighs. Bring the dumbbells up slowly until they are parallel to the shoulders. Flip the wrists so that the palms face outwards again and press the dumbbells up, so that the arms form a straight line and the weights are positioned above the head. Bring them back slowly to the shoulders and then proceed down to the thighs.


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