Strength training: core (8 min)

Hi, I'm Eve Overland, celebrity personal trainer. Welcome to Strength Training for your Core. All you're going to need today is

your body and a light to medium set of dumbbells. Let's get started [MUSIC PLAYING]

We're going to do each exercise about 30 seconds apiece. So what I want you to do is grab one dumbbell right now,

and we're going to start with dumbbell halos. We're going to bring the dumbbell up to our shoulders. And you're going to reach around your head and then

opposite side. Are you ready? Let's set it up. 3, 2, 1. Dumbbell halos. You might have seen this as a shoulder exercise,

but to keep everything nice and square, your core is very much engaged as well.

Beautiful work. Bring it right to the center, all the way around to the center, keeping everything nice and square,

abs engaged, shoulders back. Big halo around your head. You can also use a medicine ball or a kettlebell as well.

Beautiful. Let's do a couple more right and left. And time. Next exercise, we're doing a Renegade Row.

So you're going to grab the other dumbbell, and we're going to set it up in Plank position on the floor.

So grab that dumbbell, and we're going to put both on the floor in Plank position. Shoulders over elbows over wrists.

I'm going to start on my knees. We're going to draw the dumbbell right to our rib cage and put it down, keeping both hips square to the floor.

Are you ready? Let's go. 3, 2, 1. Row and back down. You can also do this without any weight at all,

but this is an antirotational exercise. So your goal is to keep your core so tight

that we don't rock and roll our hips. Row and resist. This is also good for your back as well. I will demo the next progression is on your toes.

Yes, so see how my hips are square to the floor? Solid foundation. If you feel that you're going side to side,

just widen your stance. Give yourself a little bit more stability. Keep going. 10 seconds. Row. Beautiful.

9, 8, 7. Push and pull. Draw out of your shoulder head right to your rib.

4, 3, 2. Hips square and 1 and time. Put the dumbbells down.

We have Side Plank Hip Drops. Set it up with me. Forearm Plank, knee down.

You're going to come up to a modified Side Plank, and our hips drop up and down. I will give you the option for both feet.

Here we go. Set it up. 3, 2, 1. Drop down and up. Full range of motion. Side Plank Hip Drops.

If that is too easy for you, regular Plank hips up and down. Yes. Yes.

Yes. Beautiful. Thing about a string pulling that hip up towards the ceiling. Full range of motion.

You have 8, 7, 6. Beautiful. 5, 4, 3, 2, and 1.

Hold it at the top. Perfect Plank and time. Awesome. Roll it over on your back.

Leg drops with a knee tuck in. My legs are straight up a wall. You're going to drop your legs and then curl them in.

Here we go. 30 seconds. 3, 2, 1. Drop your legs down. Knee tuck them up. Beautiful.

Low abs. Keep a neutral spine. Drop them down. Good control. Knee up and down.

Working that core, working your breath. Beautiful. 8 seconds. You got it. Chin off your chest.

Nice control. Beautiful. You got this. Excellent work. 5, 4. A couple more.

3, 2, and 1. Roll it over. We have that other side for Side Plank.

Shoulder over your elbow. Modified Side Plank Hip Drops. I'll give you the option to take it up a level.

Here we go. Drop down and up. Working that core. Side Plank is very challenging.

I want you to pull up out of your shoulder. Yes, I don't want anyone pushing down.

Think about pushing the mat away with your elbow. Here is the level up. Beautiful. Side Plank.

Drop down and up. Good control. Pull up to the ceiling. Yes. Yes. Yes. 10 seconds.

Nice. 8, 7, 6, 5, 4. Beautiful. 3, 2, and 1.

Awesome work. Back on your back. A crunch with a knee tuck. Again, a different variation.

Elbows out wide, regular crunch, and then knee to elbow. Are you ready? 3, 2, 1.

Crunch up and the knees to elbow. So you get a little bit of a Reverse Crunch and a regular crunch. Lower abs, upper abs.

Crunch up and knees at your elbow. Going up at a diagonal.

Knee, chin. Beautiful. Chin off your chest. Wide shoulders. 8 seconds. Nice. Crunch up and down.

Full range of motion. Beautiful. You have 5, 4. Almost there. 3, 2, and crunch up and time.

Excellent. Grab one dumbbell. We're almost there. Working our core nice and strong.

Going to do another variation of a Russian Twist. We're going to row that boat. So shoulders down and back.

Elbows down. We're going to use that dumbbell as if we're kayaking actually. Ready? 3, 2, 1. Let's kayak.

Row your boat. Beautiful. You can have your feet off the floor. But I like to dig my heels in so I can lean back.

We're getting our core, also extra credit arm work. Big row. We can feel it. We're working our obliques.

We're twisting right to left with control. 15 seconds. We are almost there. A couple more exercises, and your core

should feel it nice and strong. All the way through. 8, 7, yes, 6, 5, beautiful.

4, 3, 2. And we are ashore. Put the dumbbell down.

A couple more exercises. Plank with our knee tap. This is one of my favorites. We are almost there. We're going to set up in Forearm Plank.

Beautiful. Alignment. Here we go. We're going to drop our knees one and two. Ready? 3, 2, 1.

Plank knee drop. Tap. Tap. 30 seconds. It's a tiny motion. So you're thinking about scooping your abs in right

underneath your belly button. Scoop them in. Yes. Beautiful. Tap, tap, or you can try both knees,

and then press your heels back. Both are great options. I like them both. Good to have variety. Let's go.

5, 4, 3, 2, and 1. Awesome. Our last exercise for our core.

We have a challenge, a 15-second Superman Hold. And we're going to flip over for 15 seconds of a Hollow Body

Hold. With me, let's set up. Bring arms out. Legs extended. Inhale. Exhale.

And come up. Hold that Superman for 15 seconds. Good alignment. Crown of your head at your tailbone. Hold it.

Hold it. Beautiful. You're working your low back, which is part of your core. You have 5 seconds. We're going to flip over for that challenge.

5, 4, 3, 2, 1. Flip over. Hollow Body Hold.

This is it. 15 seconds. Legs extended, arms extended. Keep breathing. Keep pushing. Beautiful.

Hold it. Hold it for. 10. Yes, you can. 9, 8, 7, 6, 5, 4, 3, 2, and 1 and time.

You made it. Thanks for joining me with Strength Training for your Core. See you on the next one.