V-Sits:
I have a love/hate relationship with these. They are HARD! But I love them, because I know they're working my whole body, helping me develop better balance and overall strength throughout my entire core.
- Begin in a seated position, with your knees bent and feet flat on the floor. Sit up nice and tall, and engage your abdominal muscles. You can place your hands on the floor beside your hips to begin if you like.
- Contract your abs and lift your feet off the floor, straightening your knees until your legs are raised at about a 45-degree angle.
- Lower your upper body slightly, to further engage your core. Your upper body and lower body should be forming a "V" shape.
- Reach your arms out -- you can either reach straight forward, so your arms are parallel to the ground, or you can reach up as if you're stretching for your toes. I find that reaching my arms out straight helps me balance.
- Hold this "V" position for as long as you can; as you get stronger, challenge yourself to hold it a little longer every time!
- Lower yourself slowly to the ground. Make sure this is a slow, controlled movement-- don't drop yourself down suddenly.
- An extra challenge: lower your body almost all the way to the floor, then hold that position for a few seconds.
- Video example: V-sits on Youtube
Bridge:
I love this exercise because in addition to working my glutes, hamstrings, and core, I feel like it also helps me stretch my hips and quads. Multiple benefits from one exercise!
- Lay on your back with your hands by your sides, your knees bent and feet flat on the floor.
- Make sure your feet are under your knees.
- Tighten your abdominal and buttock muscles.
- Raise your hips up to create a straight line from your knees to shoulders.
- Squeeze your core and try to pull your belly button back toward your spine.
- If your hips sag or drop, lower yourself back on the floor.
- The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.
- An extra challenge: If this feels easy, lift a foot off the ground. Straighten your knee and point your toe so that your leg continues the straight line that starts at your shoulder. This destabilizes you, making you work harder to stay in proper form. Hold for 20-30 seconds, take a short rest, then repeat and lift the opposite leg.
- Video example: Bridge Exercise on YouTube
Lunges with a twist:
Lunges are a great exercise for lower body and core strength, and there are many ways to modify your lunge and add extra challenge. Adding some weight and a twist to the movement challenges your balance and works your core.
- Stand with feet about shoulder width apart.
- Hold a weight (such as a medicine ball, kettlebell or even a dumbbell) in front of you with elbows bent about 90 degrees.
- If you aren't confident in your strength or balance, try doing this without weight at first.
- Step forward with your left foot into a lunge position. Be sure to keep your knee over your left foot; don't twist at the knee, and don't let your knee project out further than your toes.
- From your torso, twist your upper body to the left while reaching across your left side with your arms out-stretched. (Think of pointing to the left from your belly button).
- Maintain a slow and controlled movement throughout the exercise.
- Slowly move your arms to center and step forward with the opposite foot and twist to the other side.
- Continue the movement for about ten steps.
- An extra challenge: Try doing this barefoot! Shoes provide additional support and stability; without them, you will need to engage the small muscles of the foot and ankle to stay balanced.
- Video example: Lunge with twist on Youtube
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