I’m here to show you some core exercises
that you can do anywhere and they’re nice and simple and I’ll show you some
modified versions and then also how to make them a little bit more challenging.
The first one I’m gonna do is called the plank. And you want to make sure that
your elbows are right underneath your shoulders and the advanced version
you’re gonna go straight out on your toes, you’re gonna squeeze your glutes
and engage your core. You’re gonna hold that plank for 15 seconds to start and
then build your way up. The modified version is actually on your knees. So
simply put your elbows under your shoulders again, kick your knees out so
that your back is nice and flat and engage your core. Again, you can hold it up
to for 15 seconds; build yourself up to a minute. The next exercise we’re going to
do is a side plank. This is really great for your obliques. The advanced version:
you’re gonna be your elbow right underneath your shoulder, legs are going
to be fully extended and you’re gonna lift up and engage that core. You should
feel it more on the side that’s facing the floor. After you hold about 15
seconds, lower down and then switch sides. The modified version is actually be on
your knees. So you just bend your knees – again make sure your elbows underneath
your shoulder – and lift up your hips. The last exercise I’m going to show you is
really great for your glutes, your hamstrings, your quads but also your core
as well; it’s called bridge. Just want to lay simply on the ground.
Make sure to engage your core. Make sure your back’s nice and flat.
You’re gonna press through your heels and squeeze your glutes. Lift up towards
the ceiling, hold for a few seconds and then slowly lower back down. And then do
another repetition. You can do anywhere from 10 to 15 reps of this exercise.