How to Build a STRONG CORE
We can't see a magazine or go online without seeing "How to build a six-pack". We have picked out THREE quick core exercises that focus on eliminating the hip-flexor. Click here to learn more about how most core exercises actually just work hip-flexors. How many times have you thought, "I wish I had awesome looking hip-flexors."?
Single-Arm Farmers Carry:
Pick-up weight like a suitcase, Engage core, Keep shoulders square, and walk. (PS: Most moms have this down like a champ).
You Can Do this!
Stack your hips and ankles, Raise your body into a Plank position and HOLD! Modify up by adding a leg lift and arm raise OR Modify down by bending your knees.
Butterfly Crunches. Perform a crunch, but place the soles of your feet together to touch.
How to Build GREAT GLUTES:
There are 1000’s of glute exercises, but we have selected 7 Fantastic Exercises: Floor Bridge, Butterfly Bridge, Curtsy Lunge, Bulgarian Split Squats, Back Squats, If you have questions let us know. We hope that this series will teach, inspire, and encourage.
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. YOU MUST PRESS THE SMALL OF YOUR BACK TO THE GROUND! This will keep your pelvis in proper alignment to target your glutes. Fix your anterior pelvic tilt = ENGAGE GLUTES
Lift your hips off the ground until your knees, hips and shoulders form a straight line. ...
Hold your bridged position for a couple of seconds before easing back down.
Butterfly Bridge: follow the same instructions as Floor Bridge but place the bottoms of your feet together rather than flat on the floor.
Stand with your feet shoulder-width apart. Step your right foot behind your left leg and bend both knees to lower into a lunge, with your right knee behind your left heel. Press through your left heel and bring your right foot back to starting position. That's one rep; repeat on the other side and continue alternating. Tip: Keep your CORE TIGHT, head up, and shoulders back
Bulgarian Split Squats:
Stand “lunge-length” in front of a bench. Pull your belly-button toward your spine by engaging your abdominals to tilt your pelvis forward. This will focus the exercise on the glutes. Rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Tip: Keep you forward knee pulled into the center-line of your body. It will want to bow out, this will take the emphasis off of your glutes.
Standing in a shoulder-width stance with feet slightly pointed out, rest a loaded barbell across the back of your shoulders holding it with an overhand grip. Engage your abdominals to tilt your pelvis forward. Descend into a squat position by pushing your hips back and bending at the knee. At the bottom of the squat, pause, and then drive your hips upward bringing you back to starting position. Tip: Head up, chest up, back flat, and push through your heals.
Lie face up, with shoulder blades elevated on a bench and with your knees bent and feet flat on the ground. Tilt your pelvis forward to take the arch out of your back. Slowly drop your hips toward the floor. Raise hips back up to parallel with the floor. PAUSE AT THE TOP OF THE MOVEMENT, SQUEEZING THE GLUTES FOR A 2-4 COUNT. Add weight across your hips for more intensity.
Position your feet about twice shoulder-width apart, your toes pointed out at an angle, and a barbell or dumbbell on the ground in front of you. Without rounding your lower back, bend your knees and grab the barbell/dumbbell with both hands. In one movement, press through your heels, thrust your hips forward, and stand up. Pause at the top squeezing the glutes for a 2-4 count, and then reverse the motion by pushing your hips back and returning to the starting position. Keep the weight close to your body.