Ever wondered one of the hidden secrets to getting a stronger core? Here are look at two exercises that will strengthen your core by strengthening the posterior part of your body, giving you a rock solid back! By simply using your body’s own resistance, these two exercises can be done anytime, anywhere.

Neck Pull: Is nothing like it sounds, it is all rectus abdominis work.

 

 

 

 

 

 

 

Lie supine (on your back) on the mat with the back of your fingertips on your forehead, elbows wide and legs mat width apart. Imagine your legs are glued to the mat. Make sure the back of your fingertips stay attached to your forehead and your elbows stay wide.

Inhale: engage the abdominals. Exhale: start to roll up, peeling one vertebra off the mat at a time keeping the legs glued to the mat. Continue to roll up until sitting tall. Inhale: at the top, sitting on your sit bones.

Exhale: slowly start to roll down placing each vertebra onto the mat as you continue rolling down.

Repeat 5-10 times.

 

Airplane: If you have ever taken my class you know that is one of my favorite back strengthening exercises!

 

 

 

 

 

 

Start lying prone (on your stomach) with arms directly out to the side like you have wings. Keep your legs straight and sit bone width apart. Try not to let them go wider than shoulder width apart.

Exhale: engage the abdominals. Inhale: lift your arms, torso, and legs off the ground. Continue looking at the edge of your mat.

Hold for 10 slow counts, squeezing your mid and lower traps together.

Relax and repeat 5 more times.

 

Remember a strong back is an essential component of a strong core! Keep checking back for more exercises you can do at home.

Making better bodies,

David