Use Yoga Blocks for Core Training

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Yoga blocks are a great piece of equipment to add to your core training routine.  It will fire more muscle fibers, which will increase your muscular stability.  You need a strong foundation to not only be stronger, but to help stay injury free.

*Here’s 6 exercises with blocks to train all the muscles of your core:

1.  Plank with Foot Taps (intermediate level exercise)

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Targets total core.

  • Have blocks at the tallest height.  Also start from a hard surface for more stability.  Carpet is softer and will make the blocks more unstable (harder).
  • Place hands on the yoga blocks and go into a plank.  This will challenge your shoulder stabilizers more than they would just doing plank just from the floor.

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  • Pull your knee in, but keep your spine straight.
  • Extend leg back out and alternate legs for 8-12 repetitions.

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  • Alternate side taps for 8-12 repetitions.
  • Bring your foot as wide as possible without rounding your back.

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2. Plank with Walk Downs (intermediate level exercise)

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Targets total core.

  • Have widest part of yoga blocks facing up.
  • Place your hands on the blocks at about shoulder width and go into a plank position.
  • Make this easier by taking it down to your knees.

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  • Walk your hands down off the blocks, one at a time without letting your hips rock side to side.
  • Walk hands back up on blocks.
  • Repeat 8 times leading with your right hand; switch lead.

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3.  Reverse Curls (beginner-intermediate exercise)

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Targets lower abs and inner thighs.

  • Lie on your back and squeeze a block between your knees.
  • Pull your knees in by contracting your lower abs.
  • Hold for a slight second before releasing back down.
  • Repeat for 12-25 repetitions.

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4.  Cross Sit Ups (beginner-intermediate)

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Targets obliques, inner thighs, and hips.

  • Place a block in the widest position between your knees and press into the block.
  • Dig your heels down into the ground.
  • Cross your left shoulder towards your right side.
  • Hold for a slight second before releasing back down.
  • Repeat 12-25 times on the right side; switch direction.

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5.  Crunches (beginner – intermediate exercise)

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Targets upper abdominals, chest & between shoulder blades.

  • Press your hands together into a block while retracting your shoulders blades.
  • While staying in this active position, crunch up by lifting your chest and pulling in your abdominals.
  • Hold for a second and slower lower back down.
  • Repeat for 12-25 repetitions.

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6.  Bridge with Toe Tap Downs (intermediate level exercise)

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Targets hips, low back, and obliques.

  • Place feet on blocks and scoot your hips as close as you can towards your feet.
  • Press arms into the ground and squeeze your glutes to raise your hips up.
  • Hold position.

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  • While in a bridge position, slowly lift your right foot off the block (just a couple inches) and tap your toe to the side.
  • Don’t let your right hip lower.
  • Place your right foot back on the block and alternate sides for 12-24 reps.
  • Keep your hips lifted and stable throughout the exercise.

Repeat all exercises for 1-3 sets.

*Consult your physician before starting any new exercise program. Beginners should start with the plank exercise here first. Omit the side tap downs with the bridge until you have a base level of strength.

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8 thoughts on “Use Yoga Blocks for Core Training

  1. I remember this type of yoga at the YMCA. Miss it and the challenge it gave me. I love pilates as well. I have a DVD for pilates and if you can tell me of a yoga DVD with these exercises and like ones without barbells and other weights, I’d be interested in purchasing them through a local store.

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