For Teen Vogue, by Amanda Chan.
Courtesy of Instagram/@iamiskra
You hear a lot about how important it is to "strengthen your core," but what is your core, and why is it really that important? Your core includes your abdominal muscles, muscles around the pelvis, and back muscles, and having a strong one is vital to almost all your physical functioning. It's essential when you bend down to tie your shoes, sit and type at a computer, stay balanced when you're on a bumpy train ride, keep your back straight (hello, posture!), and play pretty much any sport.
But how exactly do you strengthen your core? Fortunately, there are lots of exercises to help you do it. Teen Vogue asked some of their favorite models to share their favorite ab and core exercises that keep them feeling strong. Check out how to do them, below.
1. Iskra Lawrence
Iskra is a fan of incorporating exercise balls into her core workouts. "It feels like I'm playing a game and can be so much fun," she tells Teen Vogue. Her go-to exercise: "Passing a big exercise ball from my hands to my legs and lowering to the floor slowly and with control, to work the upper and lower abs. I love the feeling of a strong core and keeping my body fit for life."
The move:"V-up" with ball
What you need: An exercise ball (and a yoga or exercise mat, if you want to lay on one on the ground).
How to do it: Lie on your back, with your legs extended out. Keep your arms extended above your head, while holding the exercise ball. While tightening your abdominal muscles, raise your legs and arms simultaneously, bringing the ball to your feet. Use your feet to take the ball from your hands. Then, bring your arms and feet back to their starting position (except now, the ball is being grasped by your legs and feet).
2. Diana Veras
Courtesy of Instagram/@mynamesdiana
Diana is a fan of crunches, which she calls one of the "basics" for core strength.
The move: Crunch
What you need: Just yourself (or a yoga or exercise mat, if you want to lay on one on the ground).
How to do it: Lie on your back, with your knees at a 90-degree angle to your body. Put your hands behind your head, with your fingers only lightly touching your head (or with your arms crossed on your chest). Slowly sit up as you exhale, but don't sit up all the way -- only until you feel pressure in your ab region. Hold for one to two seconds, before lowering back down as you inhale. Make sure you keep your head up, and not tucking your chin down, as you crunch.
3. Siobhan Atwell
Courtesy of Instagram/@siobhan_atwell
Siobhan is all about planks and holds for her core and abs. "They really strengthen your entire stomach," she tells Teen Vogue.
The move: Rocking plank
What you need: Just yourself (or a yoga or exercise mat, if you want to lay on one on the ground).
How to do it: First, you should know how to do a basic plank, which requires getting into a push-up position, but with your forearms on the ground. Make sure your body forms a straight line (no butt in the air, or butt sagging down to the ground!), and engage the core by sucking your belly button in. Hold.
To do a rocking plank, do a basic plank, but use your toes to rock your body forward, and then backward.
4. Jasmine Sanders
Courtesy of Instagram/@golden_barbie
Jasmine is another fan of the plank -- it "doesn't involve much movement, but it utilizes your entire body to aid in keeping the core tight," she tells Teen Vogue.
The move: Plank with leg extension
What you need: Just yourself (or a yoga or exercise mat, if you want to lay on one on the ground).
How to do it: Do a basic plank, but take turns lifting each leg up into the air and holding for several seconds, before switching legs.
5. Bridget Malcolm
Courtesy of Instagram/@bridgetmalcolm
"For the core, I recommend oblique crunches," Bridget tells Teen Vogue. (Bonus: "They don't hurt my neck to do!")
The move: Oblique crunch
What you need: Just yourself (or a yoga or exercise mat, if you want to lay on one on the ground).
How to do it: Lie first on your right side, with your legs on top of each other and your knees slightly bent. Put your left hand behind your head, and your right hand on your waist. Then, crunch up while you're exhaling, and then hold. Then lower back down as you inhale. Complete your set number of reps before switching to your other side.
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