7 Days to a Stronger Core

“Stand up straight. Chest up. Shoulders back!”  This line was on constant repeat at my grandparents’ house growing up. Posture was very important to my grandfather, and he was determined to keep his youngest grandchild very well poised! He knew good core strength helps prevent falls and supports the entire body. He knew that having a strong core benefits everyone, no matter what age because it allows every body to function properly. While I may have laughed (and probably cried) about it then, I realize now how grateful I am for him promoting the importance of core strength! 

Your core is your powerhouse. It stabilizes your body and allows you to move in any direction as well as have proper balance. Think of it like a well-oiled machine consisting of all your core muscles that make up your stomach, back, hips, and pelvis. If any of the structural components of the core are weak, the machine will not work at an optimal level, and you will likely experience pain, tightening, or discomfort. For example, having a weak core could be an issue that contributes to tight hip flexors. The hips are connected to and stabilize the spine and often take over when the core is not strong. In addition, if you are experiencing back pain, it could indicate a lack of strength in the opposing abdominal muscles. 

Regardless of how we feel about our core, we could all benefit from a powerhouse oil change every once in a while. Follow these seven exercises below, and you’ll be well on your way to a stronger core within just one week!

7 Exercises For a Strong Core

Here’s the deal. 7 exercises. 30 seconds each. 2x through. Total 7 minutes per day for the next 7 days.

Each exercise has two options for you to choose from.

You will need a mat and a light set of dumbbells (optional). Have fun!*

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

Exercise #1: 2 High plank to pike + 4 SL plank jacks OR 4 Shoulder taps + 2 Plank jacks

Exercise #2: Alternating leg raises OR Bird dog crunches 

Exercise #3: SL drops OR Leg drop + reach sit-ups

Exercise #4: Crunch reach thru OR Knees 90 + pulse

Exercise #5: Oblique twists OR Crunch + 2 jabs 

Exercise #6: Low side plank hold OR Low side plank crunch

Exercise #7: Upper body raise OR Superman reaches

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before starting this or any other fitness program to determine if it is right for your needs.