HOW TO USE IT: Core Sliders are double-sided plastic discs, with foam padding on one side, and smooth plastic on the other. They slide on indoor surfaces, such as carpets, wood and linoleum.
PORTABILITY: A set of 2 sliders are light, weighing about 6 ounces. Core Sliders are compact. They’ll fit into a small carry bag. Use at home, travel, or in the gym. Toss in your bag for a core workout while on vacation, or business trips.
BENEFITS: Time efficient, convenient, low impact core workouts. Lies flat. Takes up very little storage space. Great addition for a home gym. Offers a low impact, total body workout. Economical. Around $12.00 for a set of sliders on Amazon.
TYPE OF WORKOUT: Excellent for building core strength, while working arms, legs, abs.
MODIFICATIONS: 1) Bring legs closer together for an easier lift. 2) Arms and hands on the floor gives support to lift off the mat. 3) Use a Peanut Stability Ball instead of the ball shown in the video. The Peanut is more stable, and helps with lifting.
EXERCISE CHALLENGE: The goal is to move into an upward plank position with heels higher than shoulders. If your tail begins to sag, use your arms and hands on the floor for support (as shown in video). Arms crossing at the chest creates a less stable position and is more difficult.
EXERCISE BENEFITS: Core, gluteal, and hamstring strength.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
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Movement: This is a repetitive exercise sequence that begins with Pike and then to Down Plank. Perform Pike to Down Plank 3 times, and then lie face down on the BOSU to perform Swimming once, by moving your arms at the shoulders, keeping elbows straight. Slowly transition to Side Plank by resting on the forearms, and then your hands. Side Plank is performed on both sides.
Modifications: 1) Do fewer Pike to Down Plank. 2) Eliminate the BOSU. 3) Perform the exercise on a foam pad instead of the BOSU.
Prerequisite: You should be able to do this exercise without the BOSU before attempting the sequence shown in the video. The BOSU Core Exercise Sequence is not for a beginner.
Caution: Move slowly throughout the sequence. Be sure to take a rest at end of each round. The exercise isn’t recommended if your wrists are weak.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
The Advanced Fitball Bridge is a strength training exercise that works the core muscles, glutes, and hamstrings.
Instructions: Place both feet on the fitball. Arms at your sides, palms down. Exhale and lift your back off mat. Inhale and return to start position. Avoid arching your back.
Exercise goal is to maintain spinal stability while moving.
Modification: Perform the exercise with both legs (calves) on the fitball, instead of your feet.
Caution: Before attempting this exercise, you should be able to perform the bridge exercise without the fitball, and then progress to the modification with both legs on the fitball.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
When you’re working on core exercises, you have to follow what is called “good form”. That means the exercises have to be done correctly in order for you to get all the benefits of each exercise, which in turn, helps you to reach your fitness goals.
One example of a basic core exercise is the Dead Bug. While lying on your back, move your arms and legs back and forth. Your spine and hips are steady.
The Dead Bug Exercise looks easy, like almost anyone could do it. But, if you flail your limbs in the air, and rock back and forth, you’ve missed the point of the exercise.
The goal in core exercise is to stabilize your body, not to toss yourself around on the mat getting winded, and losing control of the movement.
In fact, your breathing should be as stable as your hips and spine. Gasping and sputtering through core work is not where you want to go. When you perform the basic core exercises correctly, you’ll be ready for a more challenging workload.
Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.. For her complete bio, visit the About Page.
The muscles that comprise your core are the abdominals, backside, hips, and back. Weakness in these muscles results in poor posture.
An fitness routine isn’t comprehensive unless it includes core strengthening exercises.
Poor Posture and Pain
Poor posture can lead to low back pain, inadequate breathing, digestive problems, neck pain, spinal disease, muscle imbalance, deficient sports performance, and quality of life issues.
Upper Back Exercise
Muscle Imbalance Pain
When your core muscles weaken from lack of exercise, your body signals you with discomfort, or pain. When muscles receive inadequate exercise, they become imbalanced. That means one muscle might be stronger, and overpower another.
You may often feel as though you have “pulled” a muscle. The sensation of pulling a muscle is called a muscle strain. Strains are mild to severe, and can take a few days, or several weeks to heal.
Abdominal Exercise
Winning Athletes
If you’re an athlete, you want to win. An athlete with a strong core, generates power through their core, not through their arms or legs. A weak core in an athlete leads to ineffective sports performance, injuries, and poor posture.
Core Exercise on BOSU Trainer
Succeed In Business
Good posture is important for business people, and political leaders. When you stand tall, you emanate confidence, and vigor.
In addition to affecting your image, perpetual slumping while standing or seated, eventually affects spinal health, and digestion.
Improve Quality of Life
Poor posture may result in chronic back pain. The pain might be so severe that you can’t sit down, or move efficiently. Chronic pain makes you irritable. When you become a long-term grouch, it affects your relationships with friends, family, and companion animals.
If you’re experiencing chronic pain from poor posture, the first step is to visit a healthcare provider and get a diagnosis. Exercising when you’re in pain, may make it worse.
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Irene Pastore Fitness.com 