The Weekend Workout: 3 Moves to Tone Your Core

Socializing, errands, chores and to-do lists; your weekends are jam-packed and getting to the gym often takes a backseat to other priorities. Check out these three moves that will work your core; with no equipment necessary you can do them anywhere! Do the exercises below in the order shown, and complete the circuit three times.

Move 1 - Incline Plank with Leg Lifts

Works: Core/Glutes/Hamstrings/Upper Body | Reps: 5 for each leg

  • From a seated feet-forward position, place hands on ground slightly behind waist, fingertips facing forward
  • Straighten both legs, pressing heels and palms into the ground, and contract abs while lifting hips up, forming a straight line from head to toe
  • Keep gaze forward and shoulders pressed down; don’t lock your elbows. Lift your left leg straight up as high as you can, then lower it without allowing your right hip to sag

Move 2 – The Hip Bridge

Works: Core/Hamstrings/Lower-Back | Reps: Hold for 30 seconds

  • Lay on your back with your hands by your sides, knees bent and feet flat on the floor positioned under your knees
  • Tighten your abdominal and buttock muscles while raising your hips up to create a straight line from your knees to shoulders
  • Squeeze your core and try to pull your belly button back toward your spine
  • If your hips sag or drop, lower yourself back on the floor – it is better to hold the correct position for a shorter time than to go longer in the incorrect position

Move 3 - Side-Plank

Works: Core/Thighs/Shoulders | Reps: 5 for each side

  • Place your right elbow on the ground. Extend both legs out so that your body is in one straight line, and you’re balancing on the outside edge of your right foot. Flex both feet if you can, and rest your left hand on your upper hip
  • Keep your spine lengthened and your abs engaged. For a more challenging workout, lift your left leg up just higher than your top hip, then slowly lower it back to your bottom leg
  • Keep your waist up and lifted and don’t sink into your bottom shoulder
  • Repeat on alternate side