She Strengthens

Get Fit with These 5 Core Exercises and 3 Arm Strengthening Moves

Core Exercises to Boost Your Fitness

A strong core is the foundation of a healthy body. It improves your posture, balance, and overall athletic performance. Here are five effective exercises to target your core muscles:

1. Crunches
Lie faceup with your knees bent and feet flat on the floor. With your hands behind your head, lower your chin slightly. Peel your head and shoulders off the floor while engaging your core. Continue curling up until your upper back is off the mat. Hold briefly, then slowly lower your torso back toward the floor.

2. Segmental Rotation
Target those obliques! Lying faceup with your knees bent and core tight, let your knees fall gradually to the left until you feel a good stretch. Hold for 5 seconds, then return to the center. Repeat on the right.

3. Single-Leg Abdominal Press
Lie faceup with your knees bent and feet flat on the floor. Tighten your abs and raise your right leg, with your knee bent at a 90-degree angle. Push your right hand on top of your lifted knee, using your core to create pressure between your hand and knee. Hold for 5 seconds, then lower back down. Repeat with your left hand and knee.

4. Double-Leg Abdominal Press
Two legs are twice the fun! Follow the same routine as the single-leg press, but bring both legs up at the same time, pushing your hands against your knees.

5. Sprinter Situp
Want to be a speed demon without getting off the floor? Lie faceup with your legs straight and your arms by your sides with your elbows bent at a 90-degree angle. Now, sit up and bring your left knee toward your right elbow. Return to the starting position. Repeat on the other side.

Arm Strengthening Moves

1. Bicep Curls
Stand with your feet shoulder-width apart and hold dumbbells with your palms facing forward. Curl the dumbbells up towards your shoulders, squeezing your biceps at the top. Lower the dumbbells back down to the starting position.

2. Tricep Dips
Sit on the edge of a bench or chair with your hands gripping the edge and your feet flat on the floor. Lower your body down by bending your elbows until your arms are bent at a 90-degree angle. Straighten your arms to return to the starting position.

3. Shoulder Press
Stand with your feet shoulder-width apart and hold dumbbells at shoulder height with your palms facing forward. Press the dumbbells straight up over your head, then lower them back down to the starting position.

Model outfit courtesy of Lululemon: Swiftly Tech Racerback and Ebb To Street Pant.