Across all fitness levels and goals, core strengthening is arguably one of the most fundamental pieces of any training program. It's where all movement originates and we use it for everything! A strong core helps with balance and stability while preventing low back pain and injury. 

Being intentional about core strengthening exercises becomes even more important for those who have sedentary jobs and are, therefore, even more prone to a weak core from sitting for long hours. 

The core is made up of the lumbar spine (lower back), the pelvic girdle, abdomen, and the hip joint. This 5 exercise core routine will help you strengthen all aspects of your core. All you need is a mat (or any soft surface you can comfortably lie flat on.) 

The Workout - 4 x 15 each

1. Plank to Bear Plank
2. Superman
3. Sit Up to Alternating Toe Touch
4. Bent Leg Raise
5. March

Exercise Instructions

Plank to Bear Plank

1. Start in push up position with your hands directly under your shoulders and a flat back. Your body should form a straight line. (No arching the back and no glutes in the air!)
2. Brace your core.
3. Bend one knee and bring it forward so that it's at about a 90 degree angle, maintaining your upper body's position while doing so. 
4. Repeat on the other side. Knees should be under your hips and always off of the floor. Feet should always be on your toes.
5. That's one rep. Return to plank and repeat.

 Superman

1. Lie face down with your legs extended behind you and arms extended out in front of you.
2. Squeeze your glutes and arch your back to raise your arms and your legs off of the ground simultaneously. 
3. Return to the starting position.

Sit Up to Alternating Toe Touch

1. Lie with your back against a mat and your feet extended in a wide stance, heels to the floor. Clasp your hands in front of your body.
2. Use your core muscles to push your upper body into an upright sitting position.
3. Extend your left hand and your upper body to reach for the toes of your right foot.
4. Slowly return to the starting position.
5. Repeat on the other side.

 Bent Leg Raise

1. Begin with your back flat against the mat and your legs extended in front of you.
2. Place your hands palms down at your sides or underneath your glutes for extra low back support.
3. With legs still extended out in front of you and your core activated, raise your feet off the ground. This is your starting position.
4. Bend your knees and bring them towards your chest, using the abs to do so.
5. Slowly lower your legs back to the starting position.  

 March

1. Lie with your back flat against the mat.
2. Bring your feet up into the air with legs bent at a 90 degree angle.
3. Keeping the lower back glued to the floor the whole time, lower one foot to the floor. Maintain that right angle bend in your knee for the duration of the exercise.
4. Slowly raise your foot back to the starting position.
5. Repeat with the other foot.

Are you ready to build a strong feminine physique you can keep for life?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to build lean, feminine muscle without your workout or nutrition program taking over your whole life. You want something sustainable and realistic so you don't just keep starting and stopping.

✔ You want help learning how to eat and workout for your goals and how to consistently execute on these healthy habits

✔ You've been struggling with all or nothing thinking. You're tired of feeling like you need to do everything perfectly in order to see progress.

✔ You want to radiate confidence and strength - not just look fit, but feel it too!

✔ You want to make changes surrounded by women who get you, get your goals, and make fitness fun.

Not convinced it could work for you? Take a look at my Client Success Stories.

I look forward to coaching you! 

To Your Good Health & Success,

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