A 5-Step Recipe for a Stronger Core

Welcome to my kitchen, where today we’re cooking up something a little different: a recipe for a stronger, more stable core! While we often hear that abs are revealed through nutrition, they are truly built with mindful movement. A strong core is the foundation for good posture, mobility, and spine support, acting like a natural corset that connects your upper and lower body. This simple, 5-step recipe focuses on controlled, smooth movements to help you engage those deep abdominal muscles effectively. Remember, it’s about quality, not quantity—fewer exercises done well are always more beneficial. Let’s get started!

The Ingredients

• Alignment Exercise 1: 90-90 Hip Lifts
• Alignment Exercise 2: All-Fours Belly Breathing
• Deadbugs
• Wall-Press Deadbugs
• Reverse Crunches

The Instructions

1. 90-90 Hip Lifts
   
   1. Lie on your back with your feet flat on a wall, ensuring your hips and knees are at a 90-degree angle. Place a rolled towel between your knees.
   2. Gently lift your tailbone off the floor, slightly rounding your lower back. Lightly squeeze the towel to engage your inner thighs.
   3. Slowly exhale through your mouth, allowing your ribs to come down. Pause briefly.
   4. Inhale through your nose, maintaining the position. Repeat for several slow, controlled breaths. This is about finding the right position, not creating strain.
2. All-Fours Belly Breathing
   
   1. Start on your hands and knees, with hands under your shoulders and knees under your hips. Keep your spine neutral.
   2. Inhale slowly through your nose, directing the breath into your belly. Feel it expand gently without moving your spine.
   3. Exhale fully through your mouth, letting your abdominal wall draw back in. Repeat for several controlled breaths.
3. Deadbugs
   
   1. Lie on your back with your arms raised toward the ceiling. Lift your legs so your hips and knees are bent at 90 degrees.
   2. As you exhale, slowly lower your right arm and left leg toward the floor, keeping them straight. Go as low as you can while keeping your lower back pressed into the floor.
   3. Slowly return to the starting position and repeat on the other side.
4. Wall-Press Deadbugs
   
   1. Set up like a regular deadbug, but with your head near a wall. Press your hands firmly into the wall.
   2. While maintaining pressure on the wall, lower one leg at a time, then return to the starting position. The harder you press, the more you’ll feel your lower abs engage.
5. Reverse Crunches
   
   1. Start in the same position as the deadbug, with knees bent at 90 degrees. You can place your hands by your sides for support.
   2. Engage your core to pull your knees toward your chest, lifting your hips and lower back off the floor in a smooth, curling motion.
   3. Slowly and with control, lower your hips back to the starting position.

Workout Summary