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Build Killer Core Strength At Home
- Get a killer core with these simple and effective home workout exercises that build strength and endurance in your upper and lower abdominals.
- As an aerialist, your core strength is a vital part of your performance in the air, making inversions, climbs and hangs easier than ever!
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1. Rock the Boat
- Rock the boat, also known as dishing is a good challenge for both your upper and lower abs.
- Start in a high boat pose with knees parallel to the floor or just seated with your back slightly rounded.
- Then begin to lift your legs and lean back even more.
- For an added challenge, start to rock forwards and backwards keeping all of your body engaged.
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2. Rolling Sit Up
- Begin seated with your knees bent, and as slowly as you can, roll down through the spine.
- When you are ready, roll back up nice and slowly.
- At the top, twist your torso to the right and roll down again and then come back up.
- Repeat on the left.
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3. L-Sit Lifts
- A block makes this one a little easier!
- Sit with a block on each side of your hips.
- Press into the block and lift your hips off the ground while engaging your core, and try to bring your legs with you!
- Another options is, to start on your knees and lif your knees and feet off the floor.
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4. Tuck, Straddle, Pike
- Begin seated on your sit bones and lift up your legs.
- Start by tucking your knees into your chest, then extend your legs and lie down taking your arms overhead.
- As you sit up, straddle your legs and bring your arms through the centre.
- Repeat!
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5. Single Leg Straddle
- Begin seated with your legs straddled, or you can have 1 leg bent to make it easier.
- Lift one leg in towards your chest and release back down.
- Even if you can't get the lift, you can still engage the muscles and the lift will come with time.
- To take it 1 step further, you can place a block by your leg and lift your leg over the block and back again.
- Try to keep your spine straight and core engaged.
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CURATED BY
Lawyer turned Artist Visionary Curator & Gallerist. Empowering self-love and joy through art & words. www.innerjoyart.com 💝 Instagram : dymphna.art
CURATOR'S NOTE
Building a strong abs / having core strength is extremely important not just for aerialist
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