How 3 Core Moves Will Change Your Life
According to Tyler from WiShape, 3 core moves done correctly as a progression will greatly strengthen your core over time. He states that "this core progression involving three different movements starting with beginner moving to intermediate and then advance is going to absolutely change your life."
The Beginner Move - Reverse Crunch
The first core move Tyler teaches is the "reverse crunch" which he says is great for beginners. He advises to "keep your lower back glued into the ground the entire time" when doing this exercise. The reverse crunch involves laying down, squeezing your legs together, and bringing your knees up towards your chest while keeping your lower back on the ground. Tyler suggests starting out bending your knees more if it's too difficult at first.
Moving On to the Intermediate - Lying Leg Raise
Once you master the beginner reverse crunch, Tyler advises moving on to the "lying leg raise" which he classifies as intermediate. For this move, he states you should "make a diamond with your hands" under your tailbone to support your lower back. From there, squeeze your legs together, point your toes, and raise your legs just above the ground. Keeping the lower back on the ground is key during the entire exercise.
The Advanced Progression - V-Ups
The final most challenging move according to Tyler is the "V-up." This involves extending your hands above your head pointed to the ground while pressing your lower back into the floor. From there raise your legs up above the ground trying to touch your toes and find a balance point. He advises "going slow and controlled on the way down and exploding on the way up."
Following the Progression
Tyler suggests starting with the beginner reverse crunch and once you master that for 60 seconds, move to the intermediate leg raise. Finally after leg raises are solid, progress to the advanced V-up. He says "if you can do this for a full minute with perfect form for three rounds then you are going to have a core that is so strong it's going to change your life."
Customized Home Workouts
In conclusion, Tyler emphasizes following this core progression will greatly strengthen your midsection over time. He also mentions that his team at WiShape can build customized home workout plans by request. Following a progressive, targeted core routine like Tyler outlines is a simple way to improve core strength with minimal equipment needed.