Are you losing weight and feeling great? Perhaps you’re starting to really see the results of your weight loss, but you’ll find that toning your core muscles will help you look and feel even better. Your core includes the muscles around your trunk and pelvis. Having a strong core is important for your balance and posture. Strengthening your core muscles also makes it easier for you to tone up your abdominal muscles. All of this helps you look and feel fit, no matter if you’re still working towards your weight loss goal, or if you have already achieved it.
The following Pilates-inspired exercises are easy and designed to tone your core. You won’t need any special equipment for this workout, and it only takes 15 minutes a day, for 3-4 times a week.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
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1) Knee Fold Tuck
- Start by sitting on the floor with your back straight.
- Place your hands on the floor, on either side.
- With your knees bent in front of you, squeeze a playground-sized ball between them.
- Lift your knees so that your shins are about parallel to the floor and extend your arms forward.
- Pull your knees back toward your shoulders, while keeping your upper body still.
- Bring your knees back to starting position.
- Repeat 15 to 20 times.
2) Climbing Rope
- Sit straight, with your legs extended in front of you; turn your feet out into a V position, with your toes pointed.
- Contract core muscles and roll your spine slightly backwards, into a C-curve.
- Reach your arms up, alternating them as if you were climbing a rope.
- Twist your body slightly with each reach.
- Do 20 reaches with each arm.
3) Side Balance Crunch
- Begin by balancing yourself in a sideways pose, with your left knee and left hand on the floor.
- Lift and hold your right arm straight up.
- Next, lift and extend your right leg, so your body forms a straight line.
- Pull right knee toward torso and right elbow toward knee, while balancing yourself on your left hand and left knee.
- Straighten your right arm and right leg.
- Repeat 10 times, then switch sides.
4) Circle Plank
- Start in a straight-armed plank position; make sure your hands are directly below your shoulders and that you’re holding your abs in tight.
- Pull your right knee in and circle it clockwise then counterclockwise, without moving the rest of your body.
- Repeat the knee circles five times, then switch legs.
5) Sliding Pike
- Begin in a straight-armed plank position on an uncarpeted floor, with a towel under your feet.
- Make sure your hands are directly below your shoulders.
- With your legs straight, raise hips and draw legs forward, toward your hands, into a pike position. (Your feet should slide easily).
- Hold for one count, then return to your starting plank position.
- Repeat 10 times.
6) Oblique Reach
- Start by sitting with knees bent and feet on the floor in front of your body.
- Next, straighten your right leg and roll your spine slightly backwards, into a C-curve.
- Place left hand behind head and extend right arm forwards, towards your right toes.
- Twist your body to the left while still holding your right leg and arm in their extended positions.
- Roll back a bit more (and hold for one count), then come up to the starting position.
- Do five reps, then switch sides.
Related Resources
Real Simple 6 Easy Exercises to Strengthen Your Core
Mayo Clinic Core exercises: Why you should strengthen your core muscles
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: