CORE ENVY
SCULPTING
exercises
NOW THAT WE KNOW how to go about tightening up your core, it’s time to get to work! In this chapter you will find 30 different exercises, each of which has an easy, a moderate, and a challenging variation to accommodate your current physical ability. You can choose the level that best suits your overall skill. Because we all have different muscular imbalances and strengths, I encourage you to select the appropriate level for each individual exercise rather than simply doing, for example, Level 2 through all three routines. With 90 different movements comprised of three specific categories of movement—Balance & Isometrics, Pushing & Pulling, and Twisting & Bending—the Core Envy program works all of the muscles of your midsection to build a strong, sexy core.
Too often when we embark on a mission to improve our core strength, we do so in a cavalier, haphazard manner that is a mishmash of exercises we’ve learned over the years. The biggest mistake you can make with a core routine is to resort to the path of least resistance by doing crunches. Not only does this strengthen muscles that are already strong, it also exacerbates the strength discrepancy between the front and back sides of the core, and it can actually end up making your posture worse. In order to create an organized, scientifically sound method to work all the core muscles without neglecting or overworking any particular area, I’ve created a sculpting program that includes three different types of exercises. Each of these routines serves a different purpose in terms of sculpting, muscle activation, and strength.
Balance & Isometrics. Develops your ability to engage the deep muscles of the core so you’ll get more out of all of your sculpting routines.
Pushing & Pulling. Works all of the muscles connected to the pelvis and spine to create stability as you move in the frontal plane (forward and backward).
Twisting & Bending. Works the rotational muscles of your core to build dynamic strength.
All of the sculpting exercises in my program have two things in common: They don’t require a gym membership (take it on the road!), and they give equal attention to all the muscles in the core.
BALANCE & ISOMETRICS
These movements are foundational to establishing lasting, functional core strength. The exercises in this category focus on getting the muscles of the core that tend to be the laziest to wake up and start doing some work. Almost every exercise requires you to hold a specific pose for a designated amount of time (this is what makes it isometric), which can be challenging and a bit frustrating. You need to remain focused on the quality of your form during these routines, so don’t zone out! Developing your ability to engage the deep muscles of the core is essential to completing the more complex exercises in the other routines.
1 Plank Hold
2 TVA Activation
3 Side Plank
4 Single-Leg Balance
5 Wall Sit
6 Lunge
7 Bird Dog
8 Boat Pose
9 Superman Series
10 High Plank Series
1 PLANK HOLD
Core Focus: all the muscles from your shoulders to the bottom of your hips
It’s no coincidence that we begin our core strength routine with one of the most iconic of core exercises: the plank. By positioning your body parallel to the ground, you are removing the benefit of gravity in supporting your body weight. Instead, your core muscles must support the weight of your body.
LEVEL 1
ON YOUR KNEES
Hold 20–30 seconds to complete 1 set
Lie facedown on the floor. Place your forearms parallel to each other, like a sphinx. Keeping your neck neutral (don’t look up or down), push up onto your forearms and lift your chest. Keep your knees on the floor but actively engage your abdominals and glutes to hold your body in alignment. Think of gently puffing your low back up toward the ceiling while dropping your tailbone toward the floor. This should be a subtle, natural movement. Continue to breathe while holding this position.
LEVEL 2
ON YOUR TOES
Hold 30–45 seconds to complete 1 set
Place your forearms parallel to each other on the floor. Push up onto your forearms and lift your chest. Actively engage your abdominals and glutes to hold the position. Be sure to keep your neck neutral and your ears in line with your shoulders, continuing to breathe as you hold this position. You might find yourself tempted to rock backward and lift your hips toward the ceiling as you fatigue. Fight to keep those hips low, shoulders directly over the hands, and tailbone slightly tucked!
LEVEL 3
WITH ELBOW RAISE
1 set is 10 repetitions on each side
This version of the plank hold still focuses on an isometric hold in the trunk, but the arms will slowly lift out to the side to challenge that hold. Start in the basic plank position, then slowly raise one elbow out to the side, stopping when your elbow reaches shoulder height. Bring your forearm back down to the floor, then lift the opposite arm. Continue alternating arms to complete the set.
2 TVA ACTIVATION
Core Focus: transverse abdominis
The transverse abdominis (TVA) is the deepest of the abdominal muscles, and most of us don’t put it to good use. A strong and well-functioning TVA will improve posture, support your low back, and increase power output to your limbs. The first step to building a strong TVA is learning how to activate it on command. This exercise will help you make that mind-muscle connection.
LEVEL 1
ONE FOOT ON THE FLOOR
1 set is three 6-second repetitions on each leg
Lie on your back with your head resting on the floor, knees bent, and both feet on the ground approximately 12 inches from your glutes. Raise one leg so that your knee makes a 90-degree angle, with your shin parallel to the floor. Keep your knee directly over your hip joint—do not bring it closer to your chest because this activates the rectus abdominis muscle, and we want that muscle to remain as relaxed as possible during this exercise. Place both hands on your thigh and gently push your hands into your thigh while resisting the push with your leg. This is an isometric contraction, so you shouldn’t see your leg move. Push for 6 seconds, then rest for 6 seconds. After completing the set, switch to the other leg.
LEVEL 2
BOTH FEET LIFTED
1 set is four 6-second repetitions
Lie on your back with your head resting on the floor and lift both legs to a 90-degree angle with your shins parallel to the ground. Keep your knees directly over your hips. Place one hand on each thigh and isometrically push against both legs at the same time. You are creating your own resistance here, so make sure you’re resisting that push as hard as possible! Push for 6 seconds, then rest for 6 seconds.
LEVEL 3
ONE LEG EXTENDED
1 set is four 6-second repetitions on each leg
Begin by lying on your back with both legs positioned at a 90-degree angle, then extend one leg out straight and place both hands on the thigh of the bent leg. Push for 6 seconds, then rest for 6 seconds, and complete the set before switching legs. As the movement becomes more challenging, remember to keep your head relaxed on the floor.
3 SIDE PLANK
Core Focus: internal and external obliques
Side planks are a must-have exercise when it comes to strengthening the core because they recruit so many muscle fibers. This one is tough but well worth it!
LEVEL 1
WITH KNEE SUPPORT
Hold 20–30 seconds on each side to complete 1 set
Begin by lying on one side with your elbow positioned on the floor directly below your shoulder. Bend your bottom leg for stability and extend your top leg out straight. You can keep your top hand on the ground in front of your chest for extra support if you need it, but the goal is to rest your arm on your side or hip so you can engage more of your core muscles. Push down through your bottom elbow and lift your hips as high as possible from the floor. Your bottom knee will remain on the ground. Hold that position for 20 to 30 seconds and repeat on the opposite side.
LEVEL 2
WITHOUT SUPPORT
Hold 30–45 seconds on each side to complete 1 set
Start on your side with your elbow lined up beneath your shoulder and extend both legs out straight. Rest your top arm along your side and push down through your bottom elbow and forearm as you lift your hips high. Check to make sure that your body makes a straight line from your shoulders all the way down to your ankles.
LEVEL 3
WITH REACH
Hold 45–60 seconds on each side to complete 1 set
Get into side plank position with your elbow positioned below your shoulder and both legs extended. Push into the floor with your bottom elbow and forearm and lift your hips to make a straight line from your shoulders to your ankles. Reach your top hand toward the ceiling and hold steady to complete the set before repeating on the other side.
4 SINGLE-LEG BALANCE
Core Focus: gluteals, external hip rotators
What is a single-leg exercise doing in a core routine? It improves the stabilization of the pelvis. When you lift one leg off the ground, the pelvis naturally shifts toward the standing leg in order to stack as much weight as possible over that leg. By engaging the glute on the standing leg, you will feel more stable and secure. If your balance is a little wobbly, try doing this exercise next to a countertop or stable surface that you can use for balance if needed.
LEVEL 1
WITH KNEE FORWARD
Hold 20–30 seconds on each leg to complete 1 set
Stand with your feet slightly closer than hip-width apart, hands resting gently on your hips. Transfer all of your weight onto one foot and slowly lift the opposite foot off the floor. Squeeze the glutes on the standing leg and work toward getting the lifted leg to a 90-degree angle, with your knee level with your hip.
LEVEL 2
WITH KNEE OUT
Hold 30–45 seconds on each leg to complete 1 set
Stand with your feet slightly closer than hip-width apart and hands on your hips. Lift one leg to a 90-degree angle, then slowly swing it out to the side and hold it there. If tightness in the hips keeps you from lifting to the full 90-degree angle, lift as far as you can and eventually work toward a higher angle. Keep both hips steady and pointing forward as you hold this position.
LEVEL 3
WITH ARMS EXTENDED
Hold 45–60 seconds on each leg to complete 1 set
Stand with your feet slightly closer than hip-width apart. Slowly swing one knee out to the side and hold it there. Raise your arms overhead, palms facing each other. Really engage the glutes on your standing leg to maintain your balance.
5 WALL SIT
Core Focus: gluteals, hamstrings, quadriceps
Here’s another example of an exercise that doesn’t seem as if it works the core. But remember that the quads, hamstrings, and gluteals are all part of the core because they are attached to the pelvis. Furthermore, the muscles surrounding the spine also have to work isometrically to maintain good posture in your upper body.
LEVEL 1
WITH BOTH FEET
Hold 30–60 seconds to complete 1 set
Stand with your back against a wall, feet shoulder-width apart. Walk your feet out to about 2 feet from the wall and slowly slide your back down the wall. Come as low as possible but no lower than a 90-degree angle at the knees. Keep the back of your head, shoulder blades, and glutes in contact with the wall at all times. Ideally your low back will be in contact with the wall as well, but you might have to work toward this as you gain strength in the deep core muscles.
LEVEL 2
WITH ALTERNATING FEET
1 set is three 10-second holds on each leg
Slowly sink into a wall sit, keeping your head, shoulder blades, and glutes in contact with the wall. Raise one foot 6 inches off the floor and hold it for 10 seconds. Gently set that foot down and raise the opposite foot for 10 seconds. Continue alternating feet until you complete the set. Concentrate on gently pushing the full length of your spine against the wall the entire time.
LEVEL 3
WITH LEG EXTENDED
1 set is five 10-second holds on each leg
Start in a squat position with your back against the wall. Try to bring your thigh bones parallel to the ground, though you may need to raise up a few inches until you build more strength. Pushing the entire length of your spine against the wall, contract your quadriceps muscles and extend one leg out straight. Hold this for as long as possible. If it’s too challenging at first, begin by holding 2–3 seconds and build your stamina.
6 LUNGE
Core Focus: gluteals, hamstrings, quadriceps, adductor complex
Just like the single-leg balance, lunges call upon the muscles of the core to help maintain proper alignment in the upper body and keep the body from tipping over. The first few times you try this exercise, stand next to a table or chair so that you can stabilize yourself if necessary.
LEVEL 1
HANDS ON HIPS
1 set is 10 repetitions on each leg
Step one foot forward into a long stance—there will be approximately 3–4 feet distance between your forward heel and the toes of your back foot. Keep your feet at least hip-width apart, or farther if you need additional help with balance. Squeeze your shoulder blades together, lift your chest, and align your ears over your shoulders. With your hands on your hips (or gently resting on a table or chair), lower your back knee toward the ground as if you’re riding an elevator. Don’t bend forward at the waist! If you have a history of knee pain, lower only as far as you can without pain. Lower and lift your back knee 10 times, then switch sides.
LEVEL 2
ARMS OVERHEAD
1 set is 12 repetitions on each leg
Step into a long stance with your feet positioned hip-width apart. Extend your arms straight up overhead, with palms facing each other. Your ears should be aligned with your shoulders. Keep your chest proud and shoulder blades together as you lower your body into the lunge. Go as low as you can while maintaining good alignment. Lower and lift 12 times, then switch sides.
LEVEL 3
ARMS OVERHEAD AND EYES CLOSED
1 set is 15 repetitions on each leg
Balance is more challenging with your eyes closed. Step into a long stance with your feet positioned hip-width apart. Extend your arms straight up overhead, palms facing each other. Align your ears with your arms and lower your shoulder blades toward your waistline. Close your eyes; you will immediately feel your balance become less secure. Tighten your core muscles and focus on a slow, controlled descent with your back knee. If you feel like you are going to tip over, open your eyes to regain your balance. Lower your back knee toward the ground and as you return to starting position, squeeze the glute on the back leg.
7 BIRD DOG
Core Focus: the entire core musculature
The bird dog gives the body practice in executing a cross-hemisphere movement, where the opposite hand and foot move in coordination with each other. This is one of those exercises that looks simple but is actually quite challenging. Don’t rush through this—breathe with the movement and focus on the quality of the movement not the speed.
LEVEL 1
FROM QUADRUPED POSITION
1 set is 10 repetitions on each side
Begin in a quadruped position (on your hands and knees) with your hands directly below your shoulders and knees directly below your hips. Keeping your ears in line with your shoulders, reach one hand forward while you extend the opposite leg back. Keep your arm and leg parallel to the ground and think about trying to stretch the extension as much as possible. Hold for a few seconds, return to the starting position, and finish the repetitions before switching sides.
LEVEL 2
FROM PLANK ON FOREARMS
1 set is 12 repetitions on each side
Start in a forearm plank position with your elbows directly below your shoulders. Extend one arm forward and lift the opposite leg while keeping your hips up. Stretch the extension from your fingertips to your toes, remaining parallel to the ground. Hold this position for a few seconds before returning to the starting position. Do 12 extensions before switching sides. (If the plank position is too challenging, put your knees on the floor in modified plank position.)
LEVEL 3
FROM HIGH PLANK
1 set is 15 repetitions on each side
Start from a high plank or push-up position. Focus on squeezing the glutes while you lift one leg and extend the opposite arm forward. Hold it for a few seconds before lowering your arm and leg back into the starting position, working to lower the hand and foot to touch the ground at the same time. This exercise is more challenging, so try to slow down your breathing as you complete a set of 15 reaches, then switch sides.
8 BOAT POSE
Core Focus: transverse abdominis, spinal erectors
Boat pose is one of the iconic yoga poses that builds balance from a seated position. There are myriad variations, but for this routine we will focus on the isometric aspect.
LEVEL 1
WITH FEET ON FLOOR
Hold 20–30 seconds to complete 1 set
Begin in a seated position. Bend your knees and place your heels lightly on the floor, approximately 2 feet from your glutes. Elongate your spine, pull your shoulder blades down and back, and keep your neck neutral by gazing forward at the horizon. Extend your arms out straight in front of the body, parallel to the floor and palms open to the ceiling. Slowly begin to lean back until you feel a good shake in the core muscles. Maintain an elongated posture through the spine as you hold this position.
LEVEL 2
WITH FEET UP
Hold 30–45 seconds to complete 1 set
Lean back into boat pose from a seated position. Keep your spine long and neck neutral as you pull your shoulder blades down and back. Lift your heels until your shins are parallel to the floor. Extend your arms forward, palms facing the ceiling and arms parallel to the floor—hold this position.
LEVEL 3
WITH ARMS EXTENDED
Hold 45–60 seconds to complete 1 set
From a seated position, tip back onto your tailbone into boat pose. Keep your spine long and neck neutral as you pull your shoulder blades down and back. Lift your heels until your shins are parallel to the floor. Extend your arms overhead, palms facing forward. Remember to breathe normally as you hold this position.
9 SUPERMAN SERIES
Core Focus: spinal erectors, quadratus lumbar
The muscles of the back are frequently neglected in our core training routines, though they are just as important as the muscles on the front side of the body in terms of establishing muscle tone, good posture, and functional strength.
LEVEL 1
UPPER BODY
Hold 10–15 seconds to complete 1 set
Begin lying facedown on the floor or mat with your arms extended straight overhead. Keep the back of your neck long by looking down at the floor. Squeeze your glutes and raise your hands and chest off the ground, aiming to get your hands 6 inches off the floor. Hold this position.
LEVEL 2
UPPER BODY WITH ARM SWEEP
1 set is 12 repetitions
Begin lying facedown on the floor or mat, arms extended down by your sides with palms facing the floor. Keeping the back of your neck long, squeeze your glutes and shoulder blades, raise your chest off the ground, and sweep your arms in a big arc until they are overhead. Bring your arms back down to starting position and relax your chest back to the floor between each repetition.
LEVEL 3
UPPER AND LOWER BODY
1 set is 15 repetitions on each side, alternating
Lie facedown on the floor or mat with your arms extended in front of you, palms facing the floor. Raise one foot 6 inches off the ground and focus on squeezing the glute and extending the leg. At the same time, lift your chest and extend the opposite arm. Return to your starting position before reaching with the opposite leg and arm. Continue alternating sides until you complete the set.
10 HIGH PLANK SERIES
Core Focus: the entire core!
A high plank is essentially push-up position. It challenges the body a bit more than a forearm plank because you don’t have the additional surface area to assist with balance. This is a building block for exercises in the other routines, so make it your goal to master it.
LEVEL 1
FROM KNEES
Hold 20–30 seconds to complete 1 set
Come into a basic push-up position, but keep your knees on the ground. Keep your hands directly below your shoulders and engage the muscles in your core by actively pulling your belly button toward your spine. Keep your neck neutral by keeping your ears in line with your shoulders and hold this position.
LEVEL 2
FROM TOES
Hold 30–45 seconds to complete 1 set
Start in push-up position with your hands positioned under your shoulders. Be sure to lift up through the upper back and slightly tuck your tailbone under to maintain a straight line from your shoulders to your ankles. Hold this position.
LEVEL 3
WITH KNEES DRIVING FORWARD
1 set is 15 repetitions with each leg
Start in a high plank position with your hands directly below your shoulders and your core actively engaged. Slowly bring your right knee toward your right elbow, then back to starting position. Finish the repetitions before switching sides.
PUSHING & PULLING
All but one of the exercises in this routine require you to move with each repetition, as opposed to holding a stable position as you would for the balance and isometrics exercises. The only equipment you need is floor discs or a set of hand towels so that you can slide on the floor. If you are doing these exercises on carpet, try using paper plates or Frisbees.
Remember that the core consists of all muscles that are connected to the pelvis and spine, which means that the glutes and hamstrings are technically core muscles. That’s why you will be doing squats and hip bridges in this routine. As your core strength improves and you’re able to call upon the glutes and hamstrings, you will quickly realize how important they are to creating stability in the core when the rest of your body is moving!
1 Prone Cobra
2 Single-Leg Kicks
3 Push-Ups
4 Sliding Series
5 Jackknives
6 Squats
7 Hip Bridges
8 Frog Legs
9 Straight-Leg Drops
10 Boat Pose with Extension
1 PRONE COBRA
Core Focus: spinal erectors, quadratus lumbar, rhomboids, latissimus dorsi, lower trapezius
It’s time to work the muscles of the back again! In the Balance & Isometrics routine, we focused on holding a back extension in an isometric position. In this section, we work on pushing and pulling the shoulder blades into different positions while the low back is in a gentle extension.
LEVEL 1
WITH ARMS PARALLEL
1 set is 10 repetitions
Start in prone position with your forearms on the floor and parallel to each other. Gently squeeze your shoulder blades and begin to lift your chest off the ground, pushing your forearms into the floor. Keep the back of your neck long and your chin tucked. Once you reach the top of your range of motion, return to starting position.
LEVEL 2
WITH ARMS RAISED
1 set is 12 repetitions
From a prone position, lift your forearms and gently begin to squeeze your shoulder blades together as you raise your upper body 6–8 inches off the floor. Return to starting position and repeat the movement until you have finished the set.
LEVEL 3
WITH ARMS EXTENDED
1 set is 15 repetitions
Start in prone position with your forearms parallel to each other, held 6–8 inches from the floor. Squeeze your shoulder blades together as you lift your upper body into cobra position. When you get to the top of your range of motion, extend your arms straight out in front of you. If your shoulders feel tight, you might finish just short of full extension. Pull your elbows back down to your sides and keep your chest lifted off the floor as you finish the set.
2 SINGLE-LEG KICKS
Core Focus: gluteals, deep hip stabilizers, transverse abdominis
This is a hip extension exercise that works the gluteal muscles as well as the deep stabilizers of the hips. In this series we will also challenge the deep abdominal muscles by moving the upper body into different positions. Focus on tall posture as you do this exercise. It’s a good idea to have a chair or table nearby in case you need a little extra support.
LEVEL 1
WITH FORWARD LEAN
1 set is 10 repetitions on each leg
With hands on your hips (or gently resting on the back of a chair), lean slightly forward at the waist until your upper body is at a 45-degree angle with the floor. Slowly pick up one leg, keep your hips level, squeeze the gluteals of the lifted leg, and push your foot out behind your body. Concentrate on using the gluteal muscles to push—don’t let the pelvis tip forward or the low back sink into an arch. Bring your leg forward to starting position and finish repetitions before switching sides.
LEVEL 2
WITH FORWARD BEND
1 set is 12 repetitions on each leg
With hands on your hips, bend forward at the waist until your upper body is parallel with the floor. Keep your spine straight and tuck your chin so the back of your neck is long. Pull your belly button toward your spine and lift one foot off the ground. Gently squeeze your shoulder blades so that your upper back doesn’t round, then extend your lifted leg out behind you. The goal is to create a “T” with your body. Bring the extended leg back under your body and then push it right back out. If this is too challenging, set your foot down for just a few seconds between repetitions. Finish repetitions before switching sides.
LEVEL 3
WITH ARMS EXTENDED
1 set is 15 repetitions on each leg
Bend forward at the waist until your torso is parallel to the ground. Keeping your shoulder blades slightly squeezed, extend both arms forward so that your upper arms are in line with your head and parallel with the floor. Pick one foot up, engage the glutes on the working side, and extend your leg straight out behind you. Try to keep your arms extended and your torso parallel to the ground as you push and pull your leg out and in to complete the repetitions, then switch sides.
3 PUSH-UPS
Core Focus: transverse abdominis, rectus abdominis, pectorals
Here’s an exercise that women (including me) love to hate, but this time-honored movement actually calls upon the core musculature as much as—if not more than—the upper body. As your core becomes stronger, you’ll find that these muscles are able to assist in the movement as you progress through the levels.
LEVEL 1
FROM KNEES
1 set is 10 repetitions
Start on your knees and place your hands on the floor directly below your shoulders. Gently drop your tailbone toward the floor and puff your low back out. Keeping the back of your neck long and your chin tucked, begin to bend your elbows into a 45-degree angle with your torso. Start by lowering your torso until your upper arms are parallel to the floor—if you’re able to do this without your low back sagging or your hips moving out of alignment, then try bringing your chest even closer to the floor on the next repetition.
LEVEL 2
FROM TOES
1 set is 12 repetitions
This is a traditional push-up in its finest form! Start in a push-up position, keeping your hands below your shoulders and your feet hip-width apart. It’s common to want to push your hips backward so that your shoulders are behind your hands and your hips rise up toward the ceiling—avoid this because it places undue stress on the muscles around the rotator cuff. If you can’t keep your hands directly below your shoulders and your hips low, do the Level 1 variation until you build more strength. As you lower your upper body to the floor, focus on keeping your hips stable; don’t allow them to sag or to hike up toward the ceiling.
LEVEL 3
FROM SINGLE LEG
1 set is 8 repetitions on each leg
Now it’s time to incorporate balance and stability into your push-ups. Start in a traditional push-up position. Keep your feet wider than hip width in this variation in order to gain some additional balance. Slowly lift one foot off the ground, lower down into a push-up, and return to starting position. Try to keep that foot off the ground for all 8 repetitions, then switch sides.
4 SLIDING SERIES
Core Focus: transverse abdominis, pectorals, rectus abdominis
Learning to stabilize the torso while moving your limbs is an essential part of functional core strength. This exercise keeps the lower body stable (in Levels 1 and 2) while the upper arms glide forward and back. Level 3 experiments with upper- and lower-body coordination.
LEVEL 1
FROM KNEES
1 set is 10 repetitions on each side
Begin on your knees in a push-up position with a glider or towel under each hand. Keep your torso long and don’t let your hips droop or pop up toward the ceiling. Gently slide one hand forward about 6 inches. If you find that 6 inches is a little too intense, go as far as you can—even 2 inches will challenge the core. Move your hand back to the starting position and slide the opposite hand forward. Continue alternating sides until you finish the set.
LEVEL 2
FROM TOES
1 set is 12 repetitions on each side
Get into push-up position with a glider or towel under each hand. Place your feet hip-width apart, or farther for more stability. The goal is to keep the hips even and parallel to the ground throughout the exercise. Slide one hand forward at least 6 inches. Slowly pull it back to starting position and slide your opposite hand forward. Alternate sides until you finish the set.
LEVEL 3
FROM TOES AND ARMS
1 set is 15 repetitions on each side
Begin in a push-up position with a glider or towel under each hand. As you slide one arm forward, step forward with the opposite foot. Return to the starting position and repeat the motion with the opposite arm and foot. Be sure to keep the torso long during this movement and extend long through the front arm and back foot. Continue alternating sides until you complete the set.
5 JACKKNIVES
Core Focus: transverse abdominis, iliopsoas, quadriceps, gluteals
This is another movement that involves sliding, but this time you will keep the upper body stable while pushing and pulling the legs to work the core. I use this exercise with cyclists to teach the body how to effectively transfer energy from the core to the legs.
LEVEL 1
FROM KNEES
1 set is 10 repetitions
Begin in a push-up position with your knees on the ground and a glider or towel under each knee. Keeping your core engaged and the back of your neck long, slowly pull both knees in toward your hands, then push them back to starting position. If you find that you feel “stuck” with your knees pulled in, you can push them back out one at a time.
LEVEL 2
FROM TOES TO TUCK
1 set is 12 repetitions
Place a glider or towel under each foot and get into push-up position. Keeping your hands planted under your shoulders, bend your knees and slowly pull your feet in toward your hands. When you have brought your feet in as close as they can go comfortably, push them back out to starting position.
LEVEL 3
FROM TOES TO PIKE
1 set is 15 repetitions
Begin in push-up position with a glider or towel under each foot. Keep your legs straight as you pull your feet in toward your hands and lift your hips up into a pike. When you have brought your feet as close to your hands as they can go comfortably, push them back out to starting position. Keep the movement smooth and controlled as you finish the set.
6 SQUATS
Core Focus: transverse abdominis, gluteals, spinal erectors
The squat might be the single most important movement for you to master. In a given day, you might perform some version of a squat between 50 and 100 times, depending on how often you stand up and sit down, get in and out of your car, and bend over to pick something up. If your core isn’t strong enough to support your spinal column during a squat, you will end up rounding the shoulders and collapsing in the chest, which puts undue pressure on the low back.
LEVEL 1
WITH SUPPORT
1 set is 10 repetitions
Stand in front of a chair with your feet hip-width apart. Lift your chest, pull your shoulder blades down and back, and gently engage your core by letting your tailbone drop downward. Shift your weight onto your heels (I actually lift up my toes inside my shoes) and push your hips back as far as possible. Try to keep your chest lifted and your knees behind your toes as you lower your hips to touch the chair. If you experience any pain in your low back or knees, come down only as far as you can without feeling pain. Squeeze your glutes and think of driving your hips forward as you return to standing position.
LEVEL 2
WITHOUT SUPPORT
1 set is 12 repetitions
If you can execute a squat fluidly, take the chair away and let your body move freely through space. Stand with your feet hip-width apart. Keep your chest lifted and shoulder blades down and back; feel your weight in your heels as you lower down into squat position. Once your thighs are parallel to the floor, contract your glutes and drive your hips forward to reach the start position.
LEVEL 3
WITH A SINGLE LEG
1 set is 8 repetitions on each leg
To do single-leg squats, begin with your feet hip-width apart, chest lifted, and shoulder blades pulled down and back. Shift your weight to one foot and lift the opposite foot off the floor. Feel your weight in the heel of the standing leg, push your hips back, and begin to lower into a squat. You will not be able to achieve a 90-degree angle; go only as far down as you can without letting the knee of the squatting leg move forward over your toes. Finish the repetitions before switching legs.
7 HIP BRIDGES
Core Focus: gluteals, hamstrings
I love this exercise because it works the gluteals and the muscles on the back side of the core while being easy on the knees. It’s quite common to feel the quadriceps attempting to do all the work during this movement, so try to focus on releasing the quads and forcing the glutes and hamstrings to fire.
LEVEL 1
WITH FEET TOGETHER
1 set is five 10-second repetitions
Start on your back with your knees bent and feet on the floor approximately 12 inches away from your glutes. Relax your arms on the floor, palms down at your sides. Squeeze your glutes, tuck your tailbone, and lift your hips off the ground. Hold this position for 10 seconds, then lower your hips back down to the ground and rest for 5 seconds between repetitions.
LEVEL 2
WITH LEG EXTENSIONS
1 set is 12 repetitions on each side, alternating
Lie on your back with your knees bent and a glider or towel under each foot. Keep your arms relaxed at your sides as you lift your hips off the floor. Slowly slide one foot away from your body until your leg is completely straight, then pull it back in. Repeat this pushing and pulling motion with the opposite foot. Keep your hips stable as you continue alternating sides.
LEVEL 3
WITH LEG LIFTS
1 set is 15 repetitions on each side, alternating
Start in a basic hip bridge (on your back, hips in line with your shoulders and knees), and then lift your foot off the ground in a marching motion and slowly set it back down—no stomping! Alternate feet until you’ve completed the designated number of repetitions. Try to minimize any rocking in the hips. If you need to start with a smaller movement to stabilize the hips, lift your foot just 6 inches off the floor.
8 FROG LEGS
Core Focus: transverse abdominis, gluteals, abductor complex, hip external rotators
This exercise rounds out the triad that includes the sliding series and jackknives. The sliding series stabilized the core and lower body while moving the arms, and the jackknives stabilized the upper body while moving the legs forward and backward. With frog legs you will move your legs in a circle while holding both your core and upper body steady. If you have any experience doing the breaststroke in the pool, this exercise mimics the kicking portion of that stroke.
LEVEL 1
SINGLE-LEG MOTION
1 set is 10 repetitions on each side
Begin in push-up position with your shoulders directly over your hands and a glider or towel under each foot. Keeping your core engaged, slowly pull your knee in toward your chest and then push it out in a circular motion before pulling it back into start position. Keep the supporting leg stationary throughout the exercise. This will provide stability for your lower back while you learn the movement. Complete 10 repetitions before switching sides.
LEVEL 2
BOTH LEGS IN MOTION
1 set is 12 repetitions
Begin in push-up position with your shoulders directly over your hands and a glider or towel under each foot. Engage your core as you slowly pull your knees in toward your chest and then turn your toes out in a circular motion before sliding them back to start position. By moving both legs at the same time, you will need to recruit muscles throughout the core and upper body to remain stable.
LEVEL 3
FROM PLANK POSITION
1 set is 15 repetitions
Let’s get your chest a little closer to the ground for a bigger challenge! Complete the frog-kick motion from a plank position on your forearms. Engage your core as you pull your knees in toward your chest and then turn your toes out in a circular motion. Slide your feet in a wide arc, then smoothly pull them back to start position.
9 STRAIGHT-LEG DROPS
Core Focus: transverse abdominis, iliopsoas, spinal erectors
This exercise is a great way to practice controlled deceleration (the speed at which your muscles elongate). If you find that your lower back is arching during this movement, be sure to stick with Level 1 until you can successfully complete the next level while maintaining good form.
LEVEL 1
SPLIT, LIMITED RANGE OF MOTION
1 set is 10 repetitions with each leg
Begin on your back with both legs extended straight upward. Trying to keep your legs as straight as possible, pull your toes back toward your chest as if you were going to make a footprint on the ceiling. Keeping one leg straight, slowly lower the other leg halfway down toward the floor on a count of 2 seconds. Do not go farther down than 45 degrees. Slowly lift your leg back up to the starting position to a count of 2 seconds and repeat the movement, alternating legs.
LEVEL 2
FULL RANGE OF MOTION
1 set is 12 8-second repetitions with each leg
Now you are ready to lower your heel all the way to the ground and to spend a little more time doing it. Lie on your back and lower one leg at a time, slowing down the movement to take 4 seconds to lower and 4 seconds to lift, alternating legs.
LEVEL 3
LEGS TOGETHER
1 set is 15 8-second repetitions
Both legs are going down at the same time! Test the waters on this double-leg version by lowering halfway (to a count of 2 seconds) down. If you can complete this movement without pain or arching in the low back, then continue to get lower and lower toward the ground. Eventually you will lower both legs all the way to the ground to a count of 4 seconds and bring them back up to a count of 4.
10 BOAT POSE WITH EXTENSION
Core Focus: transverse abdominis, iliopsoas, spinal erectors, quadriceps
This exercise builds upon the isometric boat pose in Balance & Isometrics. You get to use that isometric strength while moving your legs in and out. Anytime the core musculature is asked to stabilize the pelvis while the legs move, there is a chance that your pelvis will rock forward and place strain on your low back. If you find this happening, simply back it down a level until you find the position that challenges the muscles of your low back but doesn’t cause pain.
LEVEL 1
SINGLE-LEG EXTENSION
1 set is 10 repetitions with each leg, alternating
Begin by leaning back on your forearms, elbows positioned on the floor slightly behind your torso and fingertips pointing forward. As you lean back, keep your chest open and wide. With your knees bent, bring your legs up to form a 90-degree angle with the floor. Slowly extend one leg all the way out, bring it back to the starting position, then extend the opposite leg. Continue to alternate legs while keeping your upper body stable.
LEVEL 2
DOUBLE-LEG EXTENSION
1 set is 12 repetitions
Lean back on your forearms with your elbows stacked beneath your shoulders. Work to keep your tailbone tucked and don’t allow the low back to arch or rock as you lift your heels off the floor. The deep stabilizing muscles around the pelvis will be challenged a bit more when you work both legs at the same time. Engage those muscles as you bring your knees in toward your chest, stopping when they are stacked over your hips and your shins are parallel to the floor. Pushing through your heels, extend your legs back to start position. If you need to modify this exercise, start by extending both legs halfway and work up to the full extension.
LEVEL 3
WITH ARMS EXTENDED
1 set is 15 repetitions
If you’re a yoga practitioner, you may be familiar with this exercise, which is sometimes called high boat, low boat. Lean back, balancing your weight on your tailbone as you lift your legs, shins parallel to the floor. Extend your arms forward, palms open to the ceiling—this is the starting position. Keeping your shoulder blades pulled down and back and your chest open, lean back into low boat as you push your legs into extension. Pause here before returning to the starting position. Don’t rush the movement.
1 TWISTING SIDE PLANK SERIES
Core Focus: internal and external obliques
You were introduced to side planks in the Balance & Isometrics routine, where you learned how to set up the foundational pose and hold it for a given amount of time. In this exercise, you’ll call upon the balance that you have developed and add to it an upper-body twist to create rotational strength through the core.
LEVEL 1
WITH KNEE ON THE FLOOR
1 set is 10 repetitions on each side
Start on your side and position your forearm on the floor, keeping your elbow directly below your shoulder. Keep your top leg straight and bend the lower leg to form a 90-degree angle. Lift your hips to create a straight line from your top shoulder down to your ankle. The bottom knee remains on the floor throughout this exercise to provide support for the low back. Hold your hand behind your head so your elbow is pointing up at the ceiling. Twist your torso as you bring your elbow toward your stationary hand.
LEVEL 2
WITH BOTH LEGS STRAIGHT
1 set is 12 repetitions on each side
Come into a side plank position with both legs extended out straight, feet stacked on top of each other. Check to make sure your body makes a straight line from your head all the way down to your feet. Lift your hips toward the ceiling and find your balance, then place your hand behind your head and twist your torso until your elbow reaches the floor.
LEVEL 3
WITH TOP LEG LIFTED
1 set is 15 repetitions on each side
Come into a side plank position with legs extended and feet stacked on top of each other. Lift your hips toward the ceiling, bringing your body into alignment from your head all the way down to your feet. Hold your hand behind your head and lift your top leg, foot flexed. While keeping your leg lifted, twist your torso to touch your elbow to the supporting hand on the floor.
2 “C” SERIES
Core Focus: internal and external obliques, iliopsoas
Core exercises performed from a standing position are a favorite of mine. After all, this is primarily the position from which we call upon the core muscles to work for us in daily life, and we need to train them accordingly. This particular movement also benefits your posture because it elongates the spine and helps open up the shoulders.
LEVEL 1
FROM KNEELING POSITION
1 set is 10 repetitions to each side
Begin in a kneeling position with your knees hip-width apart. Extend your arms straight overhead and push your palms together. Shift your hips to one side while moving your hands to the opposite side, creating a “C” shape with your upper body. Go to the end of your range of motion, then come back through the center and bend in the opposite direction.
LEVEL 2
FROM STANDING POSITION
1 set is 12 repetitions to each side
Extend your arms overhead with your palms pressed together. If you want an extra challenge, stand with your feet close together. For more stability, move your feet hip-width apart. Try not to lean forward or backward while shifting your hips into the “C” shape, alternating from side to side. Envision your body moving between two panes of glass.
LEVEL 3
FROM SINGLE LEG
1 set is 15 repetitions to each side
Standing on one leg, extend your arms overhead and press your palms together. Shift your hips out over your stationary leg and bend to take your hands to the opposite side. Return to starting position without touching your foot down and repeat the motion to complete the set on this side, then switch sides.
3 TWISTING BOAT POSE SERIES
Core Focus: internal and external obliques
Your core can’t get enough of boat pose variations! You held the basic pose in the Balance & Isometrics routine; then we added a leg extension to work the lower core and leg muscles in the Pushing & Pulling routine. Now we’re going to add a twisting movement to really fire up your obliques!
LEVEL 1
WITH HEELS ON THE GROUND
1 set is 10 repetitions to each side
Begin in a seated boat pose with your heels lightly touching the ground. Lift your chest and pull your shoulder blades down and back. Make a fist with one hand, and with the opposite hand clasp your fist and gently twist your upper body as far to one side as possible. Keep your hands in front of your chest, twisting with your torso, not your arms. Come back through center and twist to the opposite side. Focus on keeping your chest lifted the entire time.
LEVEL 2
WITH HEELS LIFTED
1 set is 12 repetitions to each side
Begin in a boat pose with your feet lifted, shins parallel to the ground. Keeping the chest lifted, make a fist and clasp your other hand around it. Smoothly twist your torso from side to side to reach the full extent of your range of motion. Keep your hands centered at your chest as you work the obliques.
LEVEL 3
WITH WINDMILL ARMS
1 set is 15 repetitions to each side
Lean back into boat pose, lifting your shins to be parallel to the floor. Twist your torso and extend your arms out wide, reaching toward your toes with one arm and back behind you with the other arm. As you begin to twist to the opposite side, sweep your arms up toward the ceiling and then down to the opposite ends of the arc. Keep your reach long and wide and your core strong to maintain balance as you rotate your torso from side to side.
4 SIDEWINDER SERIES
Core Focus: internal and external obliques, quadratus lumbar, spinal erectors
This exercise works the muscles of the back and the obliques at the same time. The movement can seem foreign the first few times you try it, but don’t give up. There are many benefits to be gained from moving our bodies in a way that counters the position we spend so many hours in—slouching, with shoulders hunched forward.
LEVEL 1
MOVING LEGS
1 set is 10 repetitions to each side
Begin by lying facedown with your arms extended overhead, pushing through your palms and forearms to anchor your upper body. Use your glutes to lift your legs and gently swing them out to one side. Move your legs back through center and out to the opposite side. This will likely begin as a smaller movement, but with practice you should be able to increase your range of motion.
LEVEL 2
MOVING ARMS
1 set is 12 repetitions to each side
Lie facedown on the floor with your arms and legs extended. Lift your upper body off the floor about 6 inches while your legs remain anchored, pushing your quads and toes into the floor for stability. Moving only your torso and upper body, slowly sweep your arms as far as you can go to one side without moving your lower body, then sweep back through center and to the opposite side.
LEVEL 3
MOVING LEGS AND ARMS
1 set is 15 repetitions to each side
This variation combines the upper- and lower-body movements so you can experience the sidewinding movement. Lie facedown and lift both hands and feet off the floor, pushing your weight down through your hips and torso to anchor your body. Slowly swing your hands to one side while your feet swing in the opposite direction. This will feel very unusual—you don’t have to move very far in either direction to reap the benefits of this exercise. Maintaining that lift with your legs and arms, move back through center to reach the opposite sides.
5 SPEED SKATERS
Core Focus: internal and external obliques, quadratus lumbar, spinal erectors, lateral hip muscles
I love the speed skater movement because it calls upon the torso to twist while the lower body is working on balance and stability. This is another example of an exceptionally functional movement because it works the muscles of the core from a standing position.
LEVEL 1
STATIONARY
1 set is 10 repetitions to each side
Begin in an athletic stance: feet hip-width apart, knees soft, arms at your sides. Lean forward at the waist and open up your arms. Twist until your arms are reaching long, from ceiling to floor. Twist only as far as you can comfortably go. Utilize the oblique muscles to do the twisting, leading from the belly button. Move back through the center and twist to the opposite side.
LEVEL 2
STEPPING FROM SIDE TO SIDE
1 set is 12 repetitions to each side
Begin in an athletic stance: feet hip-width apart, knees soft, arms at your sides. Lean forward at the waist. Step to the side with one foot and extend the opposite foot directly behind you. As your foot reaches back to the floor behind you, open up your arms and twist until you are reaching long, from ceiling to floor. Only twist as far as your torso can comfortably go, and be sure to utilize the oblique muscles to do the twisting. Bring your back leg forward and step to the opposite side as you swing the other leg back behind your body and your arms in an arc, twisting to the other side.
LEVEL 3
JUMPING FROM SIDE TO SIDE
1 set is 15 repetitions to each side
Speed it up! A typical speed skater movement consists of jumping from side to side, and that’s exactly what you’re going to do. Begin with your feet hip-width apart and knees soft, leaning forward at the waist. Instead of stepping from side to side, add a little hop and bend your knee on the landing to dip a little deeper as you open up your arms into a long twist. Repeat the motion as you jump and twist to the opposite side, settling into the rhythm of the movement. This should really get your heart rate going!
6 CROSS-BODY PLANK HOLDS
Core Focus: the entire core musculature
We learned the basic plank hold in the Balance & Isometrics section, and now we will use it as the foundation for movement in the lower body. I love to incorporate plank hold variations into my own routines and those of my clients because they work the front, sides, and back of the core at the same time. They also elongate the spinal column and promote good posture.
LEVEL 1
FROM KNEES
1 set is 10 repetitions to each side
Begin in a high plank position with your knees on the floor. Keeping your belly button pulled up toward your spine and your neck long, lift one knee off the ground and sweep it under your body toward your elbow on the opposite side. Pause there before returning your knee to the starting position and repeating the movement with the opposite leg. Continue alternating legs to finish the set.
LEVEL 2
FROM TOES
1 set is 12 repetitions to each side
By raising your knees off the floor and beginning in a high plank (or push-up) position, you challenge the muscles of your core to a greater degree. As you move your knee in toward the opposite elbow, keep the hips low and think about maintaining that extension through the back leg. Return to the starting position and repeat on the opposite side, alternating to finish the set. Remember to keep your shoulders directly over your hands throughout this exercise—a common mistake is to lean forward or backward in order to “unweight” the shoulders and make the movement easier.
LEVEL 3
WITH LEG EXTENSION
1 set is 15 repetitions to each side
This particular variation is one of my all-time favorite core exercises. From a high plank position, reach with your leg for the opposite elbow, but this time straighten the leg out at the end of the movement and gently set it down on the floor. Repeat on the opposite side and continue alternating to finish the set. This is not only an effective core exercise but also an excellent stretch for the IT band (which runs along the outside of the thigh).
7 REVERSE TABLETOP
Core Focus: gluteals, spinal erectors, hamstrings
Get ready to feel the burn! The reverse tabletop is one of those movements that can feel foreign at first because the arms and legs are behind the body while the torso is pushing up toward the ceiling. Though challenging, it is an excellent way to open up the chronically tight muscles on the front side of the body while strengthening the muscles in the back.
LEVEL 1
STATIONARY
1 set is 10 repetitions
Begin seated with your feet approximately 18–24 inches from your hips. Place your hands on the floor slightly behind you, fingertips pointing forward. Push down through your hands and feet, squeeze your glutes, and lift your hips up toward the ceiling. If you are really tight through the front of your shoulders and hips, you may find that you can’t raise your hips very far. The goal is to eventually get the hips even with the knees and shoulders so that your torso forms a perfectly flat tabletop. Hold this position for a moment before lowering your hips to just above the floor, then repeat the movement until the set is complete.
LEVEL 2
WITH LEG EXTENSION
1 set is 12 repetitions on each leg
Position your hands and feet on the floor and squeeze your glutes as you raise your hips into alignment. At the top of the movement, extend one leg out straight so it is parallel to the ground. Gently set your foot back down to the starting position and extend the opposite leg. Continue alternating legs, and try to keep your hips lifted for the full set.
LEVEL 3
WITH CROSSOVER TWIST
1 set is 15 repetitions on each leg
Position your hands and feet on the floor and lift your hips up into a reverse tabletop position. At the top of the movement, raise one foot slowly and with control and try to reach across your body to touch your foot with the opposite hand. Return your hand and foot to the floor and repeat the movement on the opposite side. Continue alternating opposite sides to finish the set.
8 WINDSHIELD WIPERS
Core Focus: quadratus lumbar, spinal erectors
This exercise is often avoided because it works the muscles of the low back, and that can seem like dangerous territory. Your low-back muscles get stretched out and lazy thanks to chronically hunched-over posture. They need to be taxed in order to gain strength and elasticity. If you have a history of low-back injuries or pain, begin with Level 1 and don’t feel compelled to drop your knees all the way to the ground. Even a few inches of side-to-side movement can begin to improve low-back strength.
LEVEL 1
WITH KNEES BENT
1 set is 10 repetitions to each side
Begin lying down with your knees bent at a 90-degree angle, knees directly above the hips. Stretch your arms out perpendicular to your body and lower both knees to one side in a controlled movement. Using your core muscles, bring your knees back to center and then through to the opposite side.
LEVEL 2
WITH LEGS STRAIGHT
1 set is 12 repetitions to each side
Lying on your back with your arms stretched out wide, extend both legs up straight toward the ceiling. Extend your arms out wide to anchor your body as you lower your legs to one side in a smooth movement. Go only as far as you can while still maintaining control. Lift your legs back to the upright starting position and repeat on the opposite side. If you can’t get back to starting position without recruiting help from your upper body, don’t drop the legs as far on the next repetition.
LEVEL 3
WITH LEGS AT 45 DEGREES
1 set is 15 repetitions to each side
Begin by lying on your back, extending both legs up straight toward the ceiling and reaching your arms out wide to make a T. Slowly drop your legs to a point that is about 45 degrees below perpendicular. This is a longer extension and just one more way to get a twist into your torso. Lift your legs back to starting position and lower them to the opposite side.
9 PLANK WITH OBLIQUES
Core Focus: transverse abdominis, internal and external obliques
I couldn’t miss the opportunity to work in one more plank exercise! This time we are getting the obliques to stretch and twist, so don’t get frustrated if your hips don’t make it all the way to the floor on the first few attempts. As your flexibility increases, so will your range of motion.
LEVEL 1
WITH KNEE DROPS
1 set is 10 repetitions on each side
Begin in a basic plank hold position on your forearms with your shoulders directly over your hands, body in a straight line and low back slightly puffed out. Keeping your hips steady, gently touch one knee down to the ground. Return to starting and touch your opposite knee down. Continue alternating knees until you finish the set.
LEVEL 2
WITH HIP DROPS
1 set is 12 repetitions on each side
Begin in basic plank position, but move your feet to be a little wider than hip width. Keeping your shoulders stable and your core engaged, pivot from your toes to the sides of your feet as you lower your hips to gently touch the floor on the same side. Come back up through center and twist to the other side, continuing in a fluid movement from side to side.
LEVEL 3
WITH ARM ROTATION
1 set is 15 repetitions on each side
Start in basic plank position with your forearms positioned so your elbows are beneath your shoulders. Gently rotate your entire torso and lift your arm on the same side while maintaining a 90-degree angle until you are in a staggered side plank with your elbow pointing up toward the ceiling. Return back to the basic plank position and twist to the opposite side. Continue alternating sides until you finish the set.
10 SCORPIONS
Core Focus: gluteals, spinal erectors, quadratus lumbar, hip flexors
The scorpion is an exercise that I often have my clients do at the beginning of a workout to open up the front of the body while activating the glutes. Think of your body as a washcloth that you are gently wringing out.
LEVEL 1
LIFTING FOOT STRAIGHT UP
1 set is 10 repetitions on each side
Begin facedown on the floor, arms in a goalpost position. Bend one leg to form a 90-degree angle, squeeze your glute, and push that foot up toward the ceiling. Focus on engaging the glute and keeping your upper body in contact with the floor. Lower the leg to the starting position and repeat the movement with the opposite leg, alternating sides to complete the set.
LEVEL 2
WITH A TWIST
1 set is 12 repetitions on each side
This is the variation that earned this series its name. Begin facedown with your arms in a goalpost position. Lift one leg and squeeze your glute. Keeping your knee as high as possible, lift the working leg over to the opposite side of your body and try to touch the floor with your toe. Your chest will lift off the ground a little during this movement. Bring your leg back to center and repeat with the opposite leg. Continue twisting from one side to the other until you finish the set.
LEVEL 3
WITH HEEL TOUCHES
1 set is 15 repetitions on each side
Begin facedown with your arms in a goalpost position. Lift your leg, engaging the glute. Reach back with the opposite hand and try to touch your heel behind you. Return to starting position and lift the other leg, reaching back with the opposite arm. Continue alternating sides until you have finished the set.
