Top 3 Effective CORE Strengtheners

 Last week we busted the myth that you can spot treat fat loss. That is is simply not the case! Calories in must be less than calories out for fat loss to occur, there is no way around that.

However, having the stomach you dream about may involve more than just fat loss, especially after having children…. hello mommy pouch.  On top of that, it’s about so much more than aesthetics.  Without a strong core you can expect persistent back pain, poor balance and muscle recruitment during exercise (leading to injury), and that nagging need to cross your legs when you sneeze.

The number one thing you should do to build back those core muscles is learn how to properly engage your core IN ALL THINGS that you do, including daily life and exercise.  CLICK HERE to read all about that.

Once you have that down, you need to understand that the CORE is much more than just your abs. The CORE is made up of your rectus abdominus AND your hips spine, and glutes… basically everything that connects your lower body to you upper body.  Efficiently and effectively strengthening your core means making sure all of these parts work TOGETHER!

My go to core moves:

These are the 3 go to core moves:

1. Bridges (kick it up a notch with the roll down)
2. Dead Bug
3. Palloff Press

In all of these moves, the abs are working in conjunction with the rest of the core muscles.

As with all exercises, form can make or break their effectiveness.  Watch the video for step by step instructions to ensure you get the most out of each move!

How do you integrate them into your workouts?

You can integrate these core moves into your workouts in one of two ways.  

1. Perform a separate core workout 2 times per week including all of these exercises.  In this case, I would recommend 15 each performed as a circuit.  Perform the circuit 2-3 times through.
2. Add one of these moves to other workouts throughout the week. For example, say Monday you work out your upper body (your push and pull exercises). Work the pallof press into that workout. http://www.livingroomworkoutclub.com/blog/plug-and-play-beginner-full-body-workout

Recap:

1. Calories in < calories out for fat loss.
2. A strong core is more important than just aesthetics.
3. Your core is more than just your abs.