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FIFTY CORE
E X E R C I S E S Y O U N E E D T O T R Y
Try these challenging and fun core exercises! These abdominal isolation
movements are the "secret" to my strong core!
INSIDE
T A B L E O F C O N T E N T S
3
before you start
Before you begin the program, please
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4
exercises
Here we attack all my favorite core
exercises! Implementing both static
and dynamic movement, challenging
our stability and working in all planes of
motion… it’s time to finally develop a
stronger tighter core!
23
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Learn more about me, and how you can
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you are after.
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BEFORE YOU START
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T H I S P R O G R A M .
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FIFTY CORE
E X E R C I S E S Y O U N E E D T O T R Y
Add these challenging and fun core exercises
into your current exercise routines. I do these
abdominal isolation movements in my own
training and they are the "secret" to my strong
core!
GETTING STARTED
A strong core is so Implementing both
important when it static and dynamic
comes to any type of movement,
movement. A lot of challenging our
times people do stability, and working
abdominal exercises in all planes of
in hopes of achieving motion (directions),
“washboard abs” or a it’s time to develop a
nice lean tummy. stronger, tighter,
leaner core!
However,
strengthening your The following
core has a lot more exercises are all
benefits than just exercises I do myself
looking good. A in my own training.
strong core translates
over to athletic Give them a try!
performance and Share videos and
everyday living. If pictures of you doing
your core is strong them on your social
and stable, the rest of media sites. Tag me
your body is likely in them and I’ll
strong and stable answer any questions
too. you may have and
offer further advice!
Here we attack all
my favorite core Enjoy!
exercises!
KATIE SONIER'S 50 BEST CORE EXERCISES
#1 PLANK HOLD ON ELBOWS
Maintain neutral spinal alignment
throughout hold. Think “drive elbows and
toes in towards belly button.” This will fire
that core much more!
#2 PLANK HOLD ON HANDS
Maintain neutral spinal alignment
throughout hold. Think “drive hands and
toes in towards belly button.” This will fire
that core much more!
#3 PLANK ON ELBOWS WITH
ALTERNATING ARM REACHES
Be sure to not let your hips move. The only
thing moving should be your arms. Reach
those arms out with full extension as far as
possible.
#4 PLANK ON ELBOWS WITH
ALTERNATING LEG LIFTS
It’s not about how high you can get your
leg here. Keep your leg neutral and your
core engaged in all reps. The leg lifts will
also get your glutes working.
Copyright © 2016 KatieSoniercom. All Rights Reserved.
KATIE SONIER'S 50 BEST CORE EXERCISES
#5 DYNAMIC PLANK
Moving from our elbows to our hands in a
plank position. Be sure to not let your hips
move. It helps to place a foam block or
light object on your lower back to make
sure you keep your hips in control and your core firing throughout
the movement.
Spinal Alignment Tips
I mention “maintain neutral spinal alignment” often in these core
exercises. This is very important because if you do not maintain a
neutral spine or a “flat back”, you are not getting the most out of each
exercise and there is also a chance of injury.
Perhaps do these exercises by a mirror so you can be more aware of
your form. Your entire back should appear straight. If your butt is too
high or looks like a “Tee Pee,” or your lower back is sinking, creating
an arch, then you have lost your neutral spinal alignment and the
exercise is no longer effective.
When you lose spinal alignment, your core is not engaged, or “firing”
and it takes away from the point of the exercise. We do not want
that! When done with proper form, these exercises will burn your
core and leave you sore the next day.
How can we make sure our core is working to its max potential?
Think this…”belly button to spine.” Driving your belly button in will
keep your core engaged much more!
Copyright © 2016 KatieSoniercom. All Rights Reserved.
KATIE SONIER'S 50 BEST CORE EXERCISES
#6 PLANK ON HANDS WITH ALTERNATING
SHOULDER TAPS
Do not let your hips move. Place a foam
block or light object on your lower back to
prevent any movement around lower
body. Only thing moving should be the
arm that is being lifted to the opposite shoulder.
#7 PLANK ON ELBOWS WITH ROTATION
AND REACH
Think “lead with your belly button.” You
want your belly button to face inwards as
your reach underneath you and to face
outwards when you reach up and away
from you. The rotational movement will fire your obliques (side
abdominal muscles).
#8 PLANK ON HANDS WITH ROTATION
AND REACH
Think “lead with your belly button.” You
want your belly button to face inwards as
your reach underneath you and to face
outwards when you reach up and away
from you. The rotational movement will fire your obliques (side
abdominal muscles).
Copyright © 2016 KatieSoniercom. All Rights Reserved.
KATIE SONIER'S 50 BEST CORE EXERCISES
#9 PLANK ON ELBOWS WITH LATERAL
STEPS
Take small alternating steps from side to
side, always returning to original plank
position between reps. It’s not about how
wide you can step. Focus on small
controlled steps with minimal hip movement. Glutes will also fire.
#10 SPIDERMANS
Targeting your obliques (side abdominal
muscles). Tap your knee to your elbow
with each rep. Be sure to keep your hips
and butt down and maintain a neutral
spinal alignment every time you return to
the plank position between reps. With each leg raise, focus on your
oblique contraction to make the most of each rep.
#11 PLANK ON HANDS WITH
CONTRALATERAL REACH
In plank position, reach through full
extension with your arm and leg from the
opposite sides of your body. It’s not about
how high you can get your arm and leg.
Maintain a neutral spinal alignment through the movement.
Alternate sides with each rep.
Copyright © 2016 KatieSoniercom. All Rights Reserved.
KATIE SONIER'S 50 BEST CORE EXERCISES
#12 PLANK ON ELBOWS WITH
CONTRALATERAL REACH
In plank position, reach through full
extension with your arm and leg from the
opposite sides of your body. It’s not about
how high you can get your arm and leg.
Maintain a neutral spinal alignment through the movement.
Alternate sides with each rep.
#13 PLANK ON HANDS WITH IPSILATERAL
REACH
This is a more advanced version of the
contralateral reach. Here we are reaching
with the arm and leg from the same side
of our body. This will challenge your
stability more. Get a full extension with your reaching arm and
squeeze your glutes in the leg lift. It’s not about how high you can
get your arm and leg. Maintain a neutral spinal alignment through
the movement.
Nutrition Tip
Have you heard “abs are
made in the kitchen?”
This is true. While these
exercises are a great way
to strengthen your core,
you will not be able to see
your abs unless you clean
up your daily nutrition.
Copyright © 2016 KatieSoniercom. All Rights Reserved.
KATIE SONIER'S 50 BEST CORE EXERCISES
#14 PLANK ON ELBOWS WITH
IPSILATERAL REACH
This is a more advanced version of the
contralateral reach. Here we are reaching
with the arm and leg from the same side
of our body. This will challenge your
stability more. Get a full extension with your reaching arm and
squeeze your glutes in the leg lift. It’s not about how high you can
get your arm and leg. Maintain a neutral spinal alignment through
the movement.
#15 SINGLE ARM PLANK ON HAND WITH
FORWARD AND BACK ROCK
Shift your weight back and forth through
the plank position, reaching as far as you
can with your arm forward and then
backward. You are challenging your
stability and strength here by having all your weight on one arm at a
time.
#16 PLANK ON ELBOWS WITH FEET ON
MEDICINE BALL
The instability of the medicine ball will
challenge your core stability. Do not let the
medicine ball move and maintain spinal
alignment throughout plank hold.
Copyright © 2016 KatieSoniercom. All Rights Reserved.
