Thread by @hannahapexfit

Are you sitting for more than 5 hours a day?

It could be taking years off your life.

The key?

A stronger core.

Here are 5 Simple Exercises I do at home to strengthen my core, support my lower back, and optimize my health:

(Videos of each inlcluded)

1. Russian Twists:

My all time favourite.

Cues:

• Sit on the floor, knees bent and feet flat.
• Lean back slightly to engage core.
• Keep back straight.
• Keep core engaged throughout.
• Rotate torso to one side, bringing arms (or weight) to the side of hip.

Progressions:

Beginner - No weight and legs on ground
Intermediate - Feet off the ground
Advanced: Use a weight

2. Side Planks:

The side plank is an excellent core stabilization exercise that targets the obliques, shoulders, and hips.

Cues:

• Lie on your side.
• Legs extended straight and stacked on top of each other.
• Position elbow directly under shoulder to form a strong base.
• Press through forearm and the edge of bottom foot to lift hips off the ground.
• Brace abs as if someone is about to poke your stomach.

Progressions:

Beginner - Side plank (go to bent knee if needed)
Intermediate - Side Plank Legs Raises
Advanced: Side Plank Crunches

3. Double Leg Lowers:

An advanced core exercise that targets the lower abdominals and improves pelvic stability.

Cues:

• Lie on back with arms extended by your sides
• Lift both legs straight up toward the ceiling, keeping knees slightly soft (not locked).
• Engage core by bracing abs and pressing lower back into the mat.
• Slowly lower both legs together toward the floor, keeping them straight.
• Move only as far as you can without your lower back lifting off the mat or arching.

Progressions:

Beginner - Bend knees slightly or perform single-leg lowers
Advanced - Add ankle weights or perform with your arms extended overhead

4. Forearm Plank:

The golden core-strengthening exercise that targets almost every muscle in your body.

Cues:

• Start on forearms and knees with elbows directly under your shoulders.
• Extend legs back, keeping feet hip-width apart.
• Form a straight line from head to heels.
• Keep hips level, not sagging or too high.

Beginner - Forearm plank on knees
Advanced - Add weight or perform legs lifts

There you go.

4 of my favorite ab exericses to strengthen your core, support your back, and optimize your health.

1. Russian Twists
2. Side Planks
3. Double Leg Lowers
4. Forearm plank

Give these a go and look after that back.

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