"Advanced Core Exercises"

Advanced core exercises are what the following are compared to the ones given in the previous article on core stability.  I would start doing the following exercises once the initial big three (g-max bridge, side-bridge, and bird-dog) have been mastered. 

Building your core will not only help maintain your alignment, but it can also help improve your performance in sports and at work.  By increasing the capacity for the amount of stess your body can handle, the longer you can perform that activity.  Personally, I know that I can feel much less fatigued at the end of a long day if I have been training my core consistently (at least 3 times per week). 

I recommend you perform these exercises at the end of your workout.  I generally will pick one or two of them and peform 2 to 4 sets of 10 to 20 repetitions.  This all depends on the amount of weight I'm using or the amount of fatigue that I have at the end of the workout.  You'll feel more fatigued in your core after a tough squat/lower body workout than an upper body workout.  So do not worry if your'e reaching your target reps that day on a tough lower body workout day. 

Here's a few of my favorites. 

Palloff Press:

One Leg Palloff Press: 

Ab Wheel:

Hip Thrusts:

Weighted Ab Crunch:

Dr. Bryan Dingsor is the owner of Watertown Chiropractic P.C. in Watertown, SD. He specializes in the treatment of many musculoskeletal conditions and weight loss. For an appointment, please call 605-882-2304 Today.