One of the most effective ways to take your ab workouts to the next level is to make sure you're targeting multiple abdominal muscle groups with each exercise. Incorporating new exercises and mixing up your workout can help make sure you're hitting your upper abs, lower abs, and obliques, as well as working your muscles in new and different ways. However, that doesn't mean you need to learn totally new techniques or add a bunch of fancy equipment to your existing workout. Terra-Core's versatile design can help you keep your ab workouts fresh while maximizing the benefits you get from tried-and-true classics like basic crunches.
Terra-Core's unique design offers a perfect blend of balance and platform training, so you can get through an entire workout without needing a lot of different equipment. The durable, slip-free dynamic surface provides support while pushing your muscles to adapt and respond with micro-adjustments throughout the full range of motion. This additional balance component forces your body to engage not just the muscles being directly targeted with exercise, but also many other stabilizing muscles—a crucial component of any well-rounded core workout. The Terra-Core's dynamic surface also molds to your body shape, so you can do a variety of core exercises while the spine remains cushioned and supported.
Benefits of Core Exercises:
Your core is composed of some of the most important muscle groups in your body. A strong core can help you do all sorts of exercises and movements trough out your day. Simple tasks such as picking up your toddler and mopping the floor requires your core to be activated. If you're twisting, lifting or even standing then your core muscles are being used to support your body. Core exercises can improve your balance, posture, decrease injuries and even reduce back pain!
If you do suffer with back pain a weak core can be the cause of it. Adding a Terra-core to your workouts can diminish the discomfort while building a strong core.
Core exercises to try at home with your Terra-Core
To perform a crunch correctly, make sure your feet remain flat on the floor with your lower back supported, and lift your upper body toward your knees. Make sure the movement comes from contracting your ab muscles, and keep your neck and shoulder muscles relaxed to avoid any quick, jerking motions.
While balancing on your back, raise your arms and legs above you at a 90-degree angle to your chest. Bend your knees so that your shins are parallel to the floor and hold. (For a more intense workout, increase the amount of time you hold the position, or see the advanced variation below.)
Advanced Dead Bug
From the standard Dead Bug position above, extend your right arm behind your head and straighten your left leg away from your body until both are parallel to the ground. Bring them back to their original positions and repeat with your other arm/leg. (Repeat as many times as needed to feel a good burn.)
Lay on your back with your legs raised perpendicular to your body and your knees bent at a 90-degree angle. Maintaining this 90-degree bend in the knees, lower one leg until your heel barely touches the ground and then raise it back to its starting position. Repeat this motion, alternating legs. (For added stability and balance, place your hands behind your head and grip the edge of the Terra-Core base.)
While laying on your back with your hands behind your head for support, raise your legs straight above you so they are perpendicular to the ground. Keeping them as straight as possible, drop your legs in a slow, controlled motion until they are parallel with the floor, then raise them back to their starting position.
Place both hands down on the Terra-Core's surface with your legs extended behind you in plank position. While keeping your core engaged and your body in a straight line, alternate bringing each knee in to your chest and back. Try to speed up this movement until you're "running" against the floor (but only so much as you can keep your core engaged through the entire range of motion).
Advanced Mountain Climbers
Flip your Terra-Core over so the dynamic surface is against the ground. Repeat the Mountain Climber movements above with your hands gripping the handles on the underside of the Terra Core's short edge. (This adds an additional balancing component each time you bring one of your knees to your chest for maximum core engagement.)
Sit with your torso angled back around 45 degrees with your hands gripping the edge of the Terra-Core base for stability. With your legs extended in front of you a few inches off the ground, start extending one leg toward the floor as the other lifts up, switching directions with each leg and repeating this "scissoring" motion as many times as needed.
With the side of one forearm down on the Terra-Core and your feet extended behind you in plank pose, pivot your body to one side. Your feet and shoulders should be stacked vertically and you should be able to draw a line from the crown of your head down your spine and legs to your feet. Hold for a set length of time. (For a slightly easier variation, place one hand down onto the Terra-Core instead of your forearm.)
Start in plank position with your hands flat on the ground and the Terra-Core in front of you. Alternating one hand and then the other, move forward slightly as you move your hands from the floor up onto the dynamic surface and then back to the floor. Slightly re-position your feet in order to reach if needed. Remain engaged in your core to keep your body in a straight line throughout the entire movement, and repeat for a set number of reps.
Create your own routine
Try to incorporate core workouts 3-4 times a week. Choose your favorite 3 workouts and do 15 sets 3 times!