Killer Core Exercises and Oblique Exercises
Learn the Most Effective Core Exercises
If you're looking for killer core exercises, you'll find the best core exercsies on this site.
If you are a beginner, build up slowly and always listen to your body. The exercises that work your core muscles the hardest also place the most stress on your joints and lower back.
Side Planks with a Hand and the Feet on a Bosu Ball
Killer Core Exercises #1: Isometric Side Plank
This first version is an isometric version. Isometric simple means that you hold the position without moving.
Starting Position: Begin by placing your hand on top of the Bosu Ball and also place your feet on top of a Bosu Ball. Keep your body in a straight line and lift your hips off the ground.
Form: Since this is an isometric exercise, simply hold the position for 10-60 seconds on each side and then repeat on the opposite side.
Personal Trainer Tips: You can modify this exercise in many ways. You can stagger or stack your feet. When your feet are stacked on top of each other, it is much harder to balance.
You can also change the position of your hand. You can place your hand on your hip or extend your top hand towards the ceiling.
Do your best to keep a straight line from your shoulder, hips, knees, and ankles.
If you really want to be mean to your love handles, you can hold a medicine ball or dumbbell in your top hand and let the weight rest on your waist. Or you can hold a small dumbbell in your top hand and point your top hand towards the ceiling (forming a T with your body).
Killer Core Exercises #2: Moving Side Plank with 2 Bosu Balls
Starting Position: Begin this exercise in the same position as the isometric variation above.
Form: Inhale and lower your hips towards the ground. When you feel a good stretch, exhale and lift your hips back to the starting position.
Personal Trainer Tips: When doing the moving plank, keep your shoulder solid and move only from your waist and hips.
Make sure to keep your elbow and shoulder in a straight line. Perform 5-15 reps on each side.
Just like above, if you really want to fire up your obliques, you can hold a small weight in your top hand.
If you are a beginner, master regular side planks on the floor.
The progress by using 1 Bosu Ball for side planks. Once you master 1 Bosu Ball, then try using 2 at the same time.
This is just one way to use the Bosu Ball for core exercises, and there are many different exercises for the obliques that don't use a Bosu Ball.
Read about How Core Exercises can Give You a Better Body or try these 14 Core Training Tips.
Lastly, visit the Picture Directory of Abdominal Exercises to learn more killer core exercises or try one of the free core workouts.
Yours in Health
Dr. Charles PT/PT
Here's a list of all the abdominal exercises and core exercises on this site.
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