by Core Hydration (@thejaimefit)
Jaime Morales of The Jaime Fit is #COREGoals, specializing in workouts that are a balance between traditional strength moves (squats, push-ups, pull-ups) and stretching and toning moves, like moving planks and leg lifts. We took to the gym to have Jaime give us five updated core moves outside of the traditional (and boring) crunches and sit-ups to mix up your daily core routine.
Jaime’s ideology on a strong core goes beyond a sexy beach bod. In his own words, “Core is connecting the full body as one – from the center out. A strong core gives us great posture and an ability to stand tall and confident everyday of our lives. It’s about feeling strong, fit and free to do all of the things we love to do most. Training your core and posture is a great way to build a stronger relationship with yourself.”
So let’s get to it, here are 5 core moves to try at home because, well – let’s be real…the temperatures are dropping and it’s getting a *little* bit harder to trek to the gym every morning.
1. Lady Bug
“Lay down on your back with your legs up, knees bent at 90 degrees and hands on your knees. Keeping your back completely flat, stretch and extend your right arm and right leg in opposite directions. Hold for 1-2 seconds to feel the strength coming from your core. Alternate sides for a total of 60 seconds. Use less range of motion to modify the move or light hand weights to progress the move.”
2. Russian Twist
“Sit down on a mat with legs crossed and a medicine ball, towel or hands clasped together in front of your chest. Lean back and lift feet off the floor. Twist and reach your arms and core from one side to the other side while keeping chest high and abs pulled in tight. Time yourself for 30-60 seconds. If you’re looking to modify, leave your feet on the floor. To progress, lean further back with a heavier medicine ball.”
3. Side Plank
“Lie sideways on your right or left forearm, body straight and in-line, feet staggered and top hand next to your head. Holding your hips up, twist and turn your upper body down as you try to reach the top elbow to the ground and back to start position. Go for 10-15 reps with perfect form before switching to the other side. Skip the rotation part of the move to modify until you perfect the form. To intensify, do the move with a straight arm instead of your forearm.
“Start on a tall push up position with right leg up. Pull your right knee in towards your elbow or upper arm before kicking leg back and up shoulder height. Pause on the position to squeeze the right 0blique. Perform 10-15 reps before switching sides. To modify, perform the move on your hands and knees; to progress, add an ankle weight.
“Start on a low forearm plank in straight line from head to toes. With great focus, turn and dip your hips to the right and then to the left. Going ‘up and over’ from side to side will give your abs and obliques a big burn and tighter shape. Time yourself for 30-60 seconds. Skip the ‘swivel’ movement to modify or add a leg lift or arm lift on every turn and dip.”
While these moves will strengthen your core, Jaime reminds us that the fitness component is ‘easy’ compared to the food component. “I believe both the exercise and nutrition go hand in hand to achieve long lasting and sustainable results. My food philosophy is about finding the right balance between health and pleasure – clean vegetables to earn a bite of chocolate cake; eggs and avocado before cheese and crackers. Remember that lasting changes happen at a slow, strong and steady pace.”
For more #fitspo and CORE moves, connect with Jaime Morales on Instagram.