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Many are surprised to find that our core is more than just abdominal muscles. It consists of the abdominal muscles, gluteal muscles, inner thighs, and hips. A strong core not only promotes stability and a strong central foundation, but also helps to tone and tighten the central part. Whether you’re looking for better core strength, improved balance, a smaller waistline, or a clearer midsection, this plan is for you!
Workouts combine Pilates core exercises with traditional strength training exercises to tone and tighten the core from all angles.
Traditionally when people think of core, they expect plans with boards, crunches, and mountaineers. I chose an exercise that is more accessible to anyone looking for an entry-level ab routine. Although they may look milder — and in some respects — they are actually very effective at building a strong, rounded core. Using my Pilates background and about 15 years of experience with personal training clients, I for a training routine that really helps you target those deep core muscles and engage them properly. Curated my favorite core exercises.
31-day core workout routine
This month’s routine is divided into two different series. Core workout # 1 is done entirely on the floor, like a Pilates mat class. This can also be done in bed! Core workout # 2 takes place in a standing position without landing on the ground. Added pelvic tilt, which is a warm-up movement, for each routine. This is an important step that we recommend performing before the ab routine. Training the body on how to properly engage the core begins with proper spinal alignment and abdominal muscle engagement. By performing a pelvic tilt and performing all core exercises starting from this position, it automatically works on the deepest transversus abdominis muscle, which supports the lower back and strengthens the anterior part of the body.
Download a printable calendar here.
Core workout # 1
Warm-up: Pelvic tilt
Bend your knees with your hands on your side, lay your feet flat on the ground and lie on the mat. Inhale and fill your abdomen with air, then exhale while tilting your pelvis forward and use your abdominal muscles to press your hips against the ground. Inhale and release. Repeat 10 times.
Pilates Ab Crunch
From the above exercise, you will enter the pelvic tilt position. With your hips pressed against the ground, place your hands behind your head from this tilted position. Exhale with your head, neck and chest curled up. Pretend to have an egg that you don’t want to break between your chin and chest. Then slowly pulse upwards 10 times and rest.
Pilates bridge
Place your head on the floor and lie on your back. Place your palms on the floor, keep your arms straight, and bend your knees so that your heels are below your knees. Slowly raise your hips toward the ceiling. When fully stretched, hold the pose for 10 seconds. While holding the pose, squeeze the gluteal muscles (buttock muscles) together. Also, pull your navel toward your spine and make sure your shoulders are relaxed with the shoulder blades on the floor. Lower your hips and repeat the exercise 10 times.
March of the bridge
Lying on your back, bend your knees and open your legs as wide as your hips. Relax your arms. Pull the Navy toward your spine as if you were zipping a pair of tight pants. Roll your hips slowly, lifting your hips off the ground, then in the center, and finally on your upper back. Push your foot down and then lift your right foot off the ground as if you were starting a march. Repeat the left and right feet alternately 10 times.
frog
Bend your knees and lie on your back with your feet flat on the floor. Lift your feet, lift your heels with your toes, and keep your knees as wide as your shoulders. Exhale while pushing your legs at an angle of about 45 degrees, and align the inside of your thighs. Inhale, return to the center, and repeat 10 times.
Pilates rolls down half
Sit on the ground or mat and bend your knees. (For more advanced exercise, straighten your legs.) Then, with your shoulders relaxed, extend your arms straight forward. Pull the Navy toward your spine and slowly roll it halfway to the mat. Extend your arm overhead, then return your arm to the center and slowly return it to its original position. Repeat 10 times.
Superman
Lying on your stomach, extend your arms forward and your legs backwards. Open your legs as wide as your hips and your arms as wide as your shoulders. Pull your navel to the ground to lift it off the ground and engage your abdominal muscles. Relax your shoulders as you lift your arms off the ground, squeeze your quadriceps and lift your legs off the ground. Keep your abdominal muscles contracted to prevent excessive pressure on your lower back. Hold it down for a few seconds and then take a break. Repeat 10 times.
Core workout # 2
Warm-up: Standing pelvic tilt
Standing pelvic tilt can be performed while leaning against the wall, making it ideal for abdominal exercises. (You can do this without a wall.) Lean against the wall and bend your knees a little. As you exhale, tilt your pelvis forward and away from the wall. You need to gently push your hips against the wall. Engage your abdominal muscles to maintain proper shape. Release and repeat 10 times.
Standing bird dog
Stretch your right arm toward the ceiling and put your weight on your right foot. Then lean forward and reach the right arm forward as you reach the back left leg. Keep your arms and legs straight and bring your limbs parallel to the ground. With the abdominal muscles engaged, press the right foot against the ground and press on the left gluteal muscle and knee tendon. (Squeezing the cheeks on the right hip will improve stability). Then return to the center. Repeat on the other side. Instead, perform a total of 10 iterations.
Wide side crunch
Stand with your feet wider than your shoulders and your toes facing outwards. Place your hands behind your head with your elbows wide open. Then, with your back straight and your abdominal muscles engaged and your pelvis tilted forward, lower it into a wide-legged open toe squat. Extend your right elbow down toward your right thigh, crunch your right side, and then return to the center. Repeat on the left side. Repeat 10 times in total, alternating left and right.
Standing bicycle crunch
Start from the same starting position as the standing crunch. Spread your legs across your shoulders, bend your elbows, and place your hands behind your head. Bend your right knee toward your left elbow. Squeeze the alternating sides, the entire abdominal muscles. Repeat 10 times on both sides.
good morning
Place your hands behind your head and start with your feet shoulder-width apart. The emphasis is on moving the shoulders back and forth to firmly secure the core muscles. Take a deep breath while exhaling, bend your upper body forward, hinge your hips, and lower it into an upside-down “L” until you feel the hamstrings stretch slightly. If you feel pain or pulling discomfort, you have lowered it too much. Slowly return to the standing position while exhaling. Repeat 10 times.
Overhead circle
Stand with your legs spread across your shoulders and extend your arms over your head. (To make this more difficult, grab a light dumbbell, a pillow, a water bottle, or something nearby.) Stretch your arms high and pull the Navy toward your spine. Extend your arms to the right, front, left and back. Continue to advance 10 circles to the right before repeating 10 circles to the left. Always pull the navy toward the spine, squeeze the gluteal muscles, and keep the hips still, pulling in the core.
Standing gate swing
Bend your right knee 90 degrees, lift your foot off the ground, and stand on your left foot. Raise your knees forward, then engage the cores and open your knees to the right as if you were opening the gate. Return to the center. Repeat 10 times, then switch to the left.
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