Many of us strive for a more conditioned core and waist. A strong core is very important to overall physical health, not to mention, appealing to the eyes. We use core muscles everyday, whether we are at the gym or at home - vacuuming the floor, picking up our kids, bending over to tie your shoes, and lifting a heavy package. The stronger our core is, the more movement and flexibility we have to carry out everyday tasks.
A strong core also means:
- Better posture
- Less chance of injury
- Reduced lower back pain
- Protect inner organs and central nervous system
- Better breathing
- Improved mobility
So how do we get that slim waistline and solid core? The best way is to do exercises that target the four core muscle groups:
- Rectus abdominis: Also known as the “RA.” These are the muscles people are talking about when they say “six pack.” They are in the front and run from your sternum to your pelvis.
- External obliques: These are the muscles in your sides that you can feel just beneath your arms, along your ribcage.
- Internal obliques: These are stabilizing muscles that sit underneath your external obliques.
- Transversus abdominis: These are the deepest muscles. They wrap around your spine for protection and stability.
Work your core with group fitness
You don’t have to do endless amounts of crunches and sit ups for a chiseled core. Many group fitness classes incorporate core workouts into their routine. Yoga and Pilates classes will take you through a series of movements that will help strengthen and stabilize your core, while classes like Zumba and Kickboxing will add core strengthening along with an emphasis on cardio.
Try one of our classes, along with some of these exercises for a better core
V-Up
Lie down with your back on the floor. Extend your arms and legs out, resting on the floor. As you tighten your abs, lift your hands and feet and meet them in the middle, over your core. Lower them back down and repeat.
Hip LiftLie down with your arms by your side and your knees bent. Lift your hips a few inches off the floor while keeping your head and shoulders on the floor. Pause at the top. Bring your hips back to the floor. Repeat.
Lunge and Twist
Not all ab exercises will require you to lie on the ground. To lunge and twist, hold a medicine ball in front of you with elbows bent about 90 degrees. Step forward with one foot into a traditional lunge. Twist your upper body to one side of your torso. You’ll want to twist to the side where your knee is higher. So if your left knee is bent, while your right knee is on the ground, twist to your left. Slowly twist back and repeat as you lunge on the other side.
Side Plank
Start by lying on your left side with your left shoulder above your left elbow. Make sure your shoulders, hips, and knees are aligned. Tighten your ab muscles, raise your hips off the floor and hold at the top for your allotted time. Repeat on the other side. You can also try pulsing at the top for several seconds.
Mountain ClimbersGet your heart pumping while you work your core. Get yourself into a pushup position with your hands underneath your shoulders and your legs straight under you. Take one knee and drive it in towards your chest, then bring it right back behind you and repeat with the other leg. Set a timed goal or a number goal to work toward.
Try one of our classes, along with some of these exercises for a better core
Doing a variety of exercises to work your core will help target the different muscle groups and keep you motivated. Try our gym for free! You can take one of our group classes or do your own core workout in our women’s only area or and start slimming your core today.
We’d be lying to you if we told you that these exercises are the only way to getting a slim waist and firm core. We can not forget about the nutritional element that plays such a vital role as well. Having a balanced diet complete with carbs, proteins, fats and vegetables is essential to fueling muscles and boosting metabolism. Make sure you meet with an Edge Trainer to find out what your nutritional needs are to lead to lasting waistline results.
