.gif "Deep Core Workout")
Deep core workouts target the muscles that support the spine and pelvis, providing stability and strength for overall movement. Here are 15 deep core exercises to incorporate into your workout routine:
Dead Bug: Lie on your back with your arms extended towards the ceiling and your legs lifted with knees bent at 90 degrees. Lower your opposite arm and leg towards the ground while keeping your lower back pressed into the floor. Return to the starting position and repeat on the other side.
Bird Dogs: Start on your hands and knees with your wrists directly beneath your shoulders and your knees directly beneath your hips. Extend your right arm forward and your left leg back, then return to the starting position and repeat on the other side.
Plank with Leg Lift: Start in a plank position with your hands directly beneath your shoulders. Lift one leg off the ground, keeping it straight and parallel to the floor, then return to the starting position and repeat on the other side.
Hollow Hold: Lie on your back with your arms extended overhead and your legs straight out in front of you. Lift your head, neck, and shoulders off the mat and engage your core to lift your legs a few inches off the ground. Hold this position for as long as you can while maintaining proper form.
Supine Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Engage your deep core muscles to tilt your pelvis towards your ribcage, flattening your lower back against the floor. Hold for a few seconds, then release and repeat.
Quadruped Opposite Arm and Leg Lift: Start on your hands and knees with your wrists directly beneath your shoulders and your knees directly beneath your hips. Lift your right arm and left leg off the ground, keeping them straight and parallel to the floor, then return to the starting position and repeat on the other side.
Forearm Plank with Hip Dip: Start in a forearm plank p
osition with your elbows directly beneath your shoulders. Rotate your hips to one side, lowering them towards the ground, then return to the starting position and repeat on the other side.
Side Plank with Rotation: Start in a side plank position with your elbow directly beneath your shoulder and your body forming a straight line from head to heels. Rotate your torso towards the ground, reaching your top arm underneath your body, then return to the starting position and repeat on the other side.
V-Sit Hold: Sit on the floor with your legs extended straight out in front of you and your arms reaching towards your feet. Lift your legs off the ground and lean back slightly, balancing on your sit bones. Hold this position for as long as you can while maintaining balance and engaging your core.
Reverse Plank: Sit on the floor with your legs extended straight out in front of you and your hands planted on the ground behind your hips. Lift your hips towards the ceiling, forming a straight line from head to heels. Hold this position for as long as you can while engaging your core and glutes.
Bridge: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips towards the ceiling, forming a straight line from knees to shoulders. Hold this position for a few seconds, then lower back down and repeat.
Bear Crawl: Start on your hands and knees with your wrists directly beneath your shoulders and your knees directly beneath your hips. Lift your knees a few inches off the ground and walk forward on your hands and feet, keeping your core engaged and your back flat.
Cobra Pose: Lie on your stomach with your hands planted on the ground beneath your shoulders. Press through your hands to lift your chest off the ground, keeping your pelvis and legs on the floor. Hold this position for a few seconds, then lower back down and repeat.
Pilates Hundreds: Lie on your back with your knees bent and feet flat on the floor. Lift your head, neck, and shoulders off the mat and extend your arms by your sides. Pump your arms up and down in small pulses while breathing in for 5 counts and out for 5 counts.
Boat Pose: Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Extend your arms straight out in front of you, parallel to the floor. Hold this position for as long as you can while engaging your core and keeping your back straight.
Incorporate these deep core exercises into your workout routine to strengthen and stabilize your core muscles, improve posture, and reduce the risk of injury. Start with a few reps of each exercise and gradually increase as you build strength and endurance.
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