7
core
MOVES
3
Lie face down with arms and legs extended and straight. Lift arms and legs up several inches off the floor, keeping back and legs straight. Hold position for up to 5 seconds, then lower arms and legs to the floor.
SUPERMAN
1
Lie on back with legs straight and arms at your sides. Squeeze legs together and keep them straight as you slowly lift them until your body creates an L shape. Lower legs without arching your back until your feet hover just above the ground.
LEG LIFTS
7
6
5
4
3
2
1
Perform each move for 20 seconds, with 10 seconds of rest between exercises. Complete three circuits for a quick workout.
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Having a strong core makes everyday life easier. Using these core movements that incorporate flexion (bending), extension
—Daira Driftmier
Certified Personal Trainer and Director of Hy-Vee KidsFit and Hy-Vee Fitness
and stability can help you maintain better posture, proper movement patterns and improved balance, and can reduce risk of injury.”
LOWER CORE
1
1
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pro tip:
COMPLETE CORE
Start on hands and knees with wrists directly beneath shoulders and knees beneath hips. Slowly lift knees off the ground, keeping back straight and balancing on hands and toes. Hold for 10 seconds before slowly lowering knees.
BEAR HOLD
2
LOWER CORE
BACK MUSCLES
Start on hands and knees with wrists directly beneath shoulders and knees beneath hips. Slowly lift knees off the ground, keeping back straight and balancing on hands and toes. Hold for 10 seconds before slowly lowering knees.
BIRD DOG
1
1
4
BACK MUSCLES
Abs and obliques
5
Lie on back with arms and legs extended in a straight line. Lift torso and legs simultaneously and stretch arms past the knees. Lower body back down to the floor.
V-UPS
Abs and obliques
6
Position elbows directly under shoulders with forearms flat along the floor. Raise up on toes, keeping back straight and drawing belly button toward spine to engage core. Hold for 20 seconds.
PLANK
Lie on back with hands behind head, then bring knees toward chest. Straighten right leg while turning to bring right elbow to left knee. Repeat on the opposite side, alternating for 20 seconds.
BICYCLE CRUNCHES
1
1
7
Abs and obliques
SOURCES
Cleveland Clinic
Back Pain
Harvard Health Publishing
Understanding and improving core strength
Harvard Health Publishing
The real-world benefits of strengthening your core
Cleveland Clinic
Abdominal Muscles
Motion
Motion
Lie on back with legs straight and arms at your sides. Squeeze legs together and keep them straight as you slowly lift them until your body creates an L shape. Lower legs without arching your back until your feet hover just above the ground.