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6 Ways to Strengthen Your Core With These Simple Exercises

Basic Green Thickie Recipe

6 ways to strengthen your core with these simple exercisesToday I want to talk to you about something that I know most, if not all, women struggle with.

I want to talk about your core strength, which will also give you that desired slim mid-section.

I know I always talk about food and the importance of the meals we eat every day, but exercise is also very important for a fit, healthy body.

Food will get your body healthy from the inside and help flush out the toxins, but exercise, and especially core strengthening training, makes your body fit and gives you overall strength.

One way to develop an eye-catching mid-section, strengthen your core and back regions is to incorporate abdominal exercises that work all areas.  

These exercises develop your core and tighten the tummy, which is designed as a stand-alone workout or add to your circuit training workouts.   

I also love to do these exercises as part of my Green Thickie detox programs alternating with yoga or gentle walk in order to flush out the toxins and keep me moving.

The first exercise is what I refer to as the Jack Knife sit-up.  

Lay on your back. Hands and feet meet in the center. Slowly extend arms and legs away from center of body. Don’t touch floor with arms or feet. Hold and bring back to center. Do these for 1 minute. Try to do 25-30 reps. If you are a beginner, bend the knees and bring them up to mid line and back down.

Leg extension with a workout bar is to use a bar and hold the bar in front of you and just lower the legs while keeping the hands and workout bar in place overhead at waist level. Drop legs 6” from floor, hold then bring back up to the bar. If you don’t have a bar, place hands under lower back and lower legs to floor, approximately 6” from the floor and back up to mid-line. Do each exercise for 1 minute/rest for 1 minute.

Now take the same bar and alternate it from side to side in order to work the oblique. If you are a beginner, stop when you need to rest and then continue to complete as many reps as you can in 1 minute.

Another great abdominal exercise you can do if you don’t have a bar is to simply do the Classic Scissor Crunch. Lay on floor, hands on head not behind head, so you can avoid pulling the neck and alternate legs to elbow. Right elbow to left knee and reverse, count that as 1 rep. What I refer to as a double count. Do for 1 minute, around 25-30 reps.

The next exercise is great for your whole core, The Classic Plank. When done with the scissor crunch, flip over on your mat, place hands under shoulders, lift lower body in straight line, flat back and hold for 1 minute.

The last one is the Classic Crunch. Lay down on your mat, knees bent, hands on head so you don’t pull the neck, lift ½ way and back down, repeat. Complete as many as you can in 1 minute.

Complete all exercises, each one for 1 minute/1 minute rest between exercises.

When you are done with all exercises, you will have completed one (1) circuit. Rest after each circuit for 2-4 minutes. Repeat circuit 2 more times up to 5.

Complete 2-3 times a week and you on your way to an eye-catching mid-section, while strengthening your core and lower back region.

And if you’re looking for a great meal plan that will give you strength from within, while you’re working on your core, join The Leaf System.

The Leaf System is my healthy weight loss system and it contains delicious, balanced meals that will give you loads of energy and you’ll be able to fly through my 6-step core strengthening routine.

Click HERE to join The Leaf System FREE.
https://www.greenthickies.com/leafsystem

Katherine Kyle @ Green Thickies

Founder at Green Thickies
Katherine lost 56 pounds and recovered from Chronic Fatigue Syndrome with Green Thickies.
Read Katherine's inspiring comeback story, From Fat and Fatigued To Lean and Loving Life In 4 Months.
Send Katherine a message on Instagram, Facebook, or email here.

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