Strong Core Series: 6 Exercises to Try. (1) Bicycle Abs (2) Dead Bug (3) Plank (4) Battle Ropes (5) Kettlebell Pull-through (6) Loaded Carry. A few coaching tips for each exercise (1) start this exercise w/ a triple 90: hips/knees/ankles flexed at 90 degrees. Next, keep your shoulder blades OFF the floor during the entire exercise. Finally, keep a slight bend in knees ...don’t straighten legs completely. (2) during this exercise, maintain contact between ground and low back during the entire time you perform the exercise. No need to straighten your leg out all the way (unless you’re advanced).(3) keep elbows directly below shoulders, keep head in neutral position - this is a modified plank, once you can hold this - with good form for 2:00 - progress to an arm extended position (4) keep knees soft and core engaged by pulling navel in towards spine = neutral pelvis (5) personally, I feel this is one of the best exercises to strengthen your core. Mimic the movement w/o a kettlebell first for 10-12 reps. If no issues ...progress to a light kettlebell. Keep everything engaged ...there should be NO movement with your body (6) the carry is another extremely valuable exercise that will strengthen your body and core w/o the need to perform any spinal flexion. Keep shoulders (traps) down and back (retracted) throughout your walk. Keep your chin up ...no looking “down” at the ground. #strongcore #strongabs #strongcorestrongbody #bicycleabs #deadbug #plank #plankchallenge for #tbc30 #battleropes #kettlebellworkout #loadedcarry #weightedcarry (at Koko Fitclub of Harwich)
