Posted on April 26 2017
5 Core Strengthening Exercises for Plus Sized Athletes
Strengthening your core (abs) is something I overlooked when I started on my fitness journey. I never really felt it was all that important because I was under the impression that building muscles in my arms and legs was more vital for things like stamina and sports. The truth is, building your core and strengthening it is very important because it helps support your back, improve balance and stability and support your pelvis and hips. Since I love doing yoga and activities such as hiking, strengthening my core is something that is vital. These core strengthening exercises are perfect for plus sized athletes like myself. I specifically do these ones because they are gentle, yet effective and good for limited mobility that you may have.
Flutter Kicks are a good, low impact core workout for those with bad knees. Lie on your back straight. Straighten your legs and your toes pointed out. Tighten your core and move your legs up and down in tight motions. Lifting them higher will give your more resistance. Do this for 1 minute then switch which leg is leading.
Place your hands behind your head at the base of your skull, behind your ears. Sit in a position you would as you come up from a sit up with your legs bent at the knee. Lean slightly back and use your abs (not your back) to rotate from side to side.
Lie flat on your back. With your abs, bring your body up into the position as shown with your arms straight out and your legs up. Use your abs to hold this for a few seconds and then gently come back to a lying position. Do 10 or more reps of this. Rest and do 10 more. Make sure you are using your abs to lift yourself up and not your back. This may take some practice to train these muscle groups.
Lie on your back with your arms positioned out from the sides. Bring your knees up so they align with your hips. Using your core and hips, rotate your legs as shown from side to side. Make sure you are engaging your abs and not allowing your hips to do all the work.
While this is not a true plank position, I felt the name was still fitting. Start in a pushup position. This is done by placing your arms and feet on the ground with your toes supporting your legs and your hands supporting your shoulders and upper body. Try to align your shoulders and wrists as much as you can.
Use your abs to twist your body from side to side. Pay careful attention to not allow your back to do the work as this will put unnecessary strain on it and won’t engage your core correctly.
These moves look easy, but they will have you sweating. I can still feel my core burning!
Read more by Christine here.