Two Exercises You Need to Try to Strengthen Your CORE
Spot reduction—the idea of losing fat in specific areas through targeted exercise—is a myth. Our bodies don't work that way; fat loss occurs throughout the body, not in isolated areas. While we can't control *where* fat is lost, we *can* focus on building strength in target areas, such as the core. A strong core protects against injury and contributes to overall fat loss, a common goal for many. Here are two of my favorite core exercises to help you achieve that goal.1. Rack Farmers Carry
What you’ll need:
2 Heavy KB’s or DB’s to carry
How to do it:
1. “Pack” Your Shoulders
2. Straighten Your Back
3. Grip Hard- in this case for the rack carry, keep the elbows up.
4. Step Lightly
5. Tuck Your Chin
6. Keep Your Ribs Flat
7. Go Heavy
Keep in mind that farmers carries are self-limiting exercises, which means any weight that you can hold for the recommended distance or duration is safe to use. This is going to depend solely on YOU and your levels of strength. You should be walking with weights for 45- 60 seconds - at least.
2. Pikes with the TRX band
What you’ll need:
A TRX ⠀
Yourself
How to do it:
1. With the straps of the TRX at mid-calf length, place your feet into each of the foot cradles.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
3. Pretend there is a string attached to your tailbone as you lift your hips up towards the ceiling (as high as your mobility allows). Lower back down into your plank position. This completes one rep.
Repeat for a total of 15 reps.
Watch my video below to see how to do both exercises.