The muscles of the torso are important for supporting and moving the spine, as well as stabilizing the pelvis, which influences posture and gait. Integrating static-hold exercises along with dynamic movements in your core workout is an effective way to challenge these important muscles and prepare them for life’s daily demands. Repeat this body-weight circuit two to three times to fully engage all of the muscles of the core.

Equipment

• Mat
• Timer

Seated Hip-hinge

Hold for 30 seconds

Sit on the floor with the knees bent and the heels touching the floor. Cross your arms on the chest and keep them relaxed. Hinge at the hips so that your torso leans back to a 30-degree incline (or lean back as far as possible while keeping the back straight).

Hollow-body Rock

Perform for 30 seconds

Lie on the floor with the legs extended and the arms reaching out above the head with the biceps by the ears. Maintain a squeeze in the glutes, inner thighs and the abs throughout the exercise. Push the lower back into the ground to create a hollow body with no space between the back and the floor. Perform tiny rocks back and forth while maintaining the torso in the hollow position so that the back rolls smoothly. 

Modified V-up (right leg lift)

10–15 repetitions

Lie on your back with the left knee bent and the left foot on the floor. Keep the right leg straight as you lift it and the torso upward to create a V-shape. Grab hold of the right leg and pause for one second while balancing on your seat in the V-shape.

Modified V-up (left leg lift)

10–15 repetitions

Lie on your back with the right knee bent and the right foot on the floor. Keep the left leg straight as you lift it and the torso upward to create a V-shape. Grab hold of the left leg and pause for one second while balancing on your seat in the V-shape.

Side Plank (right)

Hold for 30 seconds

Place the right hand underneath the right shoulder and balance on the edge of the right foot (with the left foot stacked on top of the right). Reach the left arm up toward the ceiling. Use your right-side obliques (the side of your torso closest to the floor) to actively lift the body upward away from the floor.

Side Plank (left)

Hold for 30 seconds

Place the left hand underneath the left shoulder and balance on the edge of the left foot (with the right foot stacked on top of the left). Reach the right arm up toward the ceiling. Use your left-side obliques (the side of your torso closest to the floor) to actively lift the body upward away from the floor.

Mountain Climber

10–15 repetitions (each side)

Assume a plank position with the hands under the shoulders and the toes on the ground. Keeping the torso rigid, alternate bringing one knee at a time toward the chest. Go as rapidly as possible while keeping the torso tight and the hips in line with the shoulders.