4 Exercises for Core Activation

Here are 4 exercises to get your core engaged in the morning for a long day of work or play. This workout can be completed in fewer than 5 minutes, but throw in a few more rounds if you have the time to maximize benefits

1. Plank with hand reach:

• Start in a forearm plank with shoulders above your elbows, forearms flat on the floor, spine long and strong, belly engaged, and feet wider than the hips.
• Slowly pick up one hand and, hovering just above the ground, move it forward across the ground until your arm is fully extended (this should take two seconds). Then, move it back to the starting position (another two seconds).
• Brace your abs so your trunk doesn’t move as you do this. Alternate sides for one minute.

2. Crossover Mountain Climber

• Start in a high plank position with your shoulders, elbows and wrists aligned, and your feet hip distance apart.
• Flex your right knee to the opposite elbow, twisting your lower body while keeping your shoulders square to the floor. Bring the leg across for two seconds and then return to the starting position for two seconds.
• Alternate each side for one minute

3. Side plank

• Come into a side plank with your shoulders above the supporting elbow, forearm flat on the floor and feet stacked on top of each other.
• Lift the bottom hip up and away from the floor, keeping the hips and shoulders stacked. Hold the non-supporting hand above the shoulder for 30 seconds, then repeat on the other side.

4. Bird Dog Plank

• Start on all fours in a tabletop position, with both hands and knees on the floor, wrists below shoulders, knees below hips. As you extend your right foot, raise your left (opposite) arm so they’re both level with your shoulders.
• Lift for two seconds and then lower for two. Complete 30 seconds, then switch to the other side and repeat.

Complete 2-4 rounds to increase core strength and activation. Remember, your core is what carries you through every movement throughout the day. Without a strong core, you’re leaving yourself susceptible to poor movement patterns, injury, and even chronic pain. Whether you’re a veteran exerciser or have never done a single sit-up, incorporating these four exercises into your daily routine will help improve health, mobility, and overall function.