Static Core Exercises
1. Plank/Pushup Plank
Experts highly recommend conquering the plank before trying out any heavy workouts. It may be simple to look at but it is a great core workout. The plank supports development of strength in your core, arms, shoulders and glutes, which makes it an ideal prerequisite for playing intense sports or lifting heavy weights. Even if you are not lifting weights or moving, you are constantly squeezing your trunk to keep the position.
How to do it?
Lie down on your stomach. Keep a straight body position by lifting your body off the floor, supported with your toes and forearms or hands. Maintain the straight line from the head, to the hips and the feet. Hold this position for 30 seconds to 1 minute.
2. Bird Dog
Bird dog exercise is a core stability exercise that works on your entire core – abdomen, hip muscles and lower back and glutes.
How to do it?
Kneel down on the floor with your palms on the floor. Extend your left arm forward and your right leg back. Keep the straight body line with the extended arm and leg. Hold this position for one to two minutes. Repeat with the other limbs.
3. V-Sit Position
The V-Sit is a popular exercise for strengthening the abdomen. This exercise engages the internal and external obliques, the rectus abdominis and the hip flexor.
How to do it?
In a seated position, contract your core muscles and lift your legs to a 45-degree angle. Extend your arms and reach up towards your feet, forming a ‘V’. Hold this position for several seconds until you can do it longer.
