3 exercises for a killer core (and bonus buns of steel)
Fun fact: The core isn’t just limited to the stomach muscles – it’s also made up of the muscles in your lower back, pelvic floor and glutes. So, how do we get all these muscles firing to build up a truly strong core? Strength and conditioning coach and exercise physiologist William Alexander shares three exercises which will not only help you to build washboard abs, but also bonus buns of steel.
Aim for 3 sets of 10 for each of the below exercises.
- Banded glute bridge
Lay on your back, bend your knees and place your feet close to your bum. Place a resistance band just above your knees and keep your heels together. Push your knees out against the resistance of the band (this will switch on the gluteus medius, the upper and side part of your butt). Next, lift your hips high off the ground and squeeze your cheeks together (this will engage the gluteus maximus, your biggest booty muscle). Return to start position and repeat.
- Plank tap
Start in the push-up position (on hands and feet), ensuring your body is in a straight line from head to toe (no Sydney Harbour Bridges here!). Brace all through your mid-section and glutes, so that your core and hips are stable. Next, lift one hand from the ground and tap the opposing shoulder. You’ll notice your opposite foot will want to leave the ground, so anchor your feet to the ground. Try to ensure the only movement is from the arms, so your core stays stable and strong.
- Double crunch
Appropriately named, this is double trouble for the midsection! Start by lying on your back. Allow a slight arch through your lower back. Next, bring knees up towards the chest, flattening your lower back to the floor, and bringing elbows to knees. Hold for one second at the top before returning to the start position.