Top 10…Ab and Core Exercises

I studied Exercise Science at BYU and absolutely loved my major! While I’m not currently working in my field, it’s so applicable to everyday life. Having a strong core is beneficial to one’s overall health and wellness, something I probably took for granted before having kids! My kids are almost 2 years apart and my body was definitely changed through the pregnancies and 2 C-sections (side note: it’s totally worth it, being a mom is the most amazing thing!)

I’m still working on the process of rebuilding my core and abdominal strength. One of the most common misconceptions is that doing thousands of sit ups will give you a 6 pack. Your core is not only the abdominal muscles but your entire core, including your back.

Here my top 10 effective exercises that will build your core (including your back!):

1) Plank

you can also try variations such as plank jacks, plank step outs, or plank leg lifts

 

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2) Walking planks – shown on Bosu ball to add more of a challenge because of the unstable surface

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3) Side plank

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4) Split leg sit ups – I usually do these on the Bosu ball

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5) Knee tuck on ball

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6) Bird dogs – these are so great for your entire core! They can also be done on a Bosu ball for an added challenge

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7) Spiderman plank

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8) glute bridge – the variation is shown here using a single leg instead of 2

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9) pelvic tilt – especially great for those small abdominal muscles in your core. This is also an excellent one for women recovering from pregnancy/diastasis recti 

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10) side plank hip drop

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Top 10 effective

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Top 10…Benefits of Peppermint Tea

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I occasionally drink (herbal) peppermint tea, mostly for the flavor but also for the health benefits. Here’s a few benefits:

  1. Can reduce stress
  2. Anti-inflammatory
  3. Boosts immunity
  4. Can prevent nausea
  5. Improves digestion
  6. Can help reduce a fever
  7. Can reduce cramping and bloating (especially great for that time of the month, ha)
  8. Reduces motion sickness
  9. Can calm diarrhea and irritable bowel syndrome
  10. Relieves dry throat and coughing

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*ask your doctor if you’re pregnant or taking other medications

Top 10…Healthy Habits to Develop

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I majored in Exercise Science as an undergrad at BYU, with an emphasis in Fitness and Wellness. I love exercising, being active and helping others achieve their fitness goals!

Wellness is not just being physically strong and able but also includes other aspects that helps one be well rounded:

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Top 10 healthy habits that are small and simple changes anyone at any age or stage can do:

  1. Drink more water – aim for 8 cups a day.
  2. Regular and consistent exercise -find something you love to do that’s not a chore.
  3. Practice stress relief like meditation, deep breathing, stretching, yoga, etc.
  4. Walk more – take the stairs, walk on your lunch break, park farther away.
  5. Get enough sleep! – you will be mentally sharp and more able to maintain a healthy weight. One of the factors of obesity is a lack of sleep.
  6. Eat breakfast.
  7. Fill your body with whole foods – the less processed, the better it is for your body.
  8. Lift weights – You don’t need to become a body builder, but strengthen your muscles and bones.
  9. Look on the bright side – make an effort to focus on the positives instead of the negatives, don’t compare yourself to others.
  10. Serve and reach out to others – both parties will benefit in countless ways.

health and cheerfulness naturally beget each other

Here’s to being healthier and happier!