Natalie Jill leads a core workout focused on plank exercises for functional fitness and pain relief. She explains proper form and how to adjust intensity for your level.
Hi, everybody. Welcome back to Happy, Healthy and Fit. I'm Natalie Jill, and we're talking about core control today, because your core, that whole center area, everything, abs back, whole midsection, is responsible for so much. And I'm such an advocate of working out in a way that you're really training and working that core all the time with everything you do, because when you do that, you're going to be more functionally fit. And. And you can also address pain issues. So especially those women that have lower back, even men that have lower back issues, by changing and developing that core and really strengthening it the right way, you can help to alleviate a lot of lower back problems. Because a lot of lower back problems do come from a weaker core, from having what's called an anterior pelvic tilt, where instead of being in the right position, we've got this big exaggerated tilt, and that can create a lot of back pain. And by diving, developing and strengthening that core and really working those muscles, we can change that. We can help to be functionally fit and help to diminish, possibly even eliminate pain. So it's really important. So everything I teach, all my exercises are core based. So now I'm going to show you some of my favorite exercises so you can get started. And I have lots of videos on YouTube so you can check out all kinds of them that are going to help with the core. I'm just going to show you a few of my favorites today. Are you ready? The first one I'm going to show you is a plank with a rollover. Now, why a plank with a rollover? Because I want to distract you from just thinking about that plank position. Planks are an amazing exercise. Amazing exercise for core development and abs and that flat belly and that six pack and overall functional training. But we tend to think while we're doing it. Oh, my gosh. Oh, my gosh. Oh, my gosh. Can't hold it any longer. So I wanted to distract you with this and show you an exercise you can do that's going to really engage and work that core, but also work other areas of your body, and they're fun. So plank rollovers are something super fun to do. It's going to work those abs and really help to develop that core control. So all you're going to do is from a plank position on the hands. We're literally going to roll over as slow as you need to go and keep rolling, keep going. It's harder than you think. It looks fun. It is fun, but it is harder. You are getting A good workout, so it's a great exercise for core control. The next one I want to show you is how you can take a plank and add a push up and a twist to it. So plank positions are great. You can do them forearms or from your hands. But in this position I want to show you by putting your hands and your feet a little bit wider apart. We could do a push up, taking it back up, and then a twist all the way around. So you're working that back too, because again, your core is that whole midsection. So by doing these, you're going to work your core, but you're also working other muscles and you're being very functional. And you can alternate sides so you're working both sides. The next exercise I want to show you is also plank base. We're going to come down to our forearms and we're going to add on a little twist here. These are challenging, but you're going to take your knee to your elbow. You can go outside elbows. Or we could take them all the way over to a twist, alternating side to side. Try it with me. Side to side. Do you feel it? So there you have it. Those are three, just three of so many exercises you could do for core. But I wanted to give you an example of some exercises that really work that core, but also work other areas of your body. They're fun, they're challenging, they're going to help you get that core strength. I know you can do this, so hopefully you didn't just watch me. You tried them and keep going. Now, how many should you do? That is up to you. You want to make them intense enough so you feel them and challenging enough that you feel them and that it's working for you. So there's no magic number, there's no magic time. But if you need something to gauge, then I like to say start with a minute of each and go from there. If you're not feeling it, do more. If you are feeling it, listen to your body. You want to keep the form right and get that good workout in. Now, I've got so many ab questions. I get lots of questions about core and abs. I've got lots of programs, information to help you. My Rev4 DVD has tons of fun body weight exercises all involving the core, especially a dedicated section just to core all core exercises on that. You can get the information on Rev 4 down below. I also have a link down below for my most frequently asked ab questions. I get a lot of questions about those and I've answered all, all of those questions down below for you. See you next time. Bye.
