Defining abs may be a fitness goal for many of us, but it’s important to remember that exercising isn’t just about our looks.This is why our abs workouts should also include strengthening the rest of us nuclear. Yes, abs and core are not the same thing. While the abs are part of it, the core also includes the muscles of the lower back, hips, and pelvis. All movement comes from our core, a strong core is important for balance and stability, posture, and let us get through the day unharmed. Read: Every fitness class tells us there’s a reason to be involved.
So we ordered Bridget O’Carrollfounder Kira Studio, the first Aboriginal-owned online fitness studio, shares bodyweight workouts that strengthen the entire core. It doesn’t require any equipment and doesn’t require standing, other than being only five minutes long. (NGL, the last one is our main workout selling point.) Read on and watch the video for a full workout.
conventional:
Raised Supine Toe Tap
Raised Supine Leg Stretch
boat
Supine Bird Dog Variation
hollow body hold
Movement: Elevated Supine Toe Tap
How to: Sit on a mat, leaning against your elbows. Raise your legs to a 90-degree angle with your knees stacked over your hips. Hold this angle while slowly lowering your legs until your toes tap the mat. Lengthen your spine and actively squeeze your core as you move. If you feel anything in your lower back, try tapping one toe at a time.
Action: Raised supine leg stretch
How To: Start in the same elbow support position. Start with your knees at 90 degrees above your hips and slowly extend your legs away from you. If that’s too much, try doing one leg at a time.
Action: Boat Pose
How to: Sit up straight all the time, palms down and fingertips facing you. Straighten your legs as you lean back, bend your elbows and engage your core. For heavier options, remove the arm supports and stretch them out in front of you, palms down. For a more supportive option, place your feet and hands on the mat.
Movement: Supine Bird Dog Variation
How to: Lie on the mat all the time. Raise your legs to a 90-degree angle; your knees should be directly above your hips. Rest your head, neck, and shoulders on the mat, then place your palms on your thighs, pushing as hard as you can without letting your legs move. The harder you push, the deeper the activation of your center and lower abs. Begin to extend the left arm and left leg while continuing to push the right leg with the right palm. Switch sides. After a few repetitions, begin to stretch both arms and legs at the same time.
Action: Hollow Hold
How to: Move your legs away from you and extend your arms overhead. Squeeze your core and hold for 30 seconds to finish.
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