16 days ago
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Posted On: October 20th 2026, 08:49 pm
being so honest - you and your program can do SO MUCH better than a couple sets of crunches or sit ups to train your core.
your core’s main jobs are as follows: to produce movement, resist movement, transfer force, and to manage pressure. a strong core isn’t just about keeping your spine stable; it’s about having the strength and control to move and resist movement when needed.
these 3 movements are a fun challenge for your core, using _______
💌 cues + breakdown:
→ plank tuck ups on foam roller: engage core, stack ribcage with pelvis. exhale on the tuck in, inhale back down.
—— lock lats before going into movements to help with scapular stability
—— foam roller on calves, use your core to move your hips up to initiate the tuck. don’t initiate through hips or low back
—— think of pushing the floor away with your forearms
—— don’t let your low back arch in when you come down from the tuck
→ long seated rack hold marches: tuck pelvis, think tall and long spine. engage low core.
—— the closer to your body you march your foot in, the harder the movement.
—— ribcage stacked with pelvis, avoid leaning back!!!
—— don’t let yourself rock through the marches
—— keep these SLOW!!
→ plank roll (knee to elbow): start laying on your back, roll to one side, pushing the floor away, connecting top elbow and bottom knee
—— think of pushing the floor away with your forearm
—— let your upper back and pelvis rotate together. SLOW DOWN THE MVMT
—— keep your lats locked and shoulders packed through the mvmt
—— initiate this movement through your trunk and allow your spine to rotate naturally, letting your pelvis follow the rotation
across all of these however, use your breath and keep your ribcage stacked with pelvis! this will make a world of difference.
and a tip - if you’re feeling these in your low back or hip flexors… slow down the movement, or break it down and try again. we want your core doing the work here.
and remember, a strong core isn’t just about how it looks, it’s about what you can do and what it lets you do. XO
your core’s main jobs are as follows: to produce movement, resist movement, transfer force, and to manage pressure. a strong core isn’t just about keeping your spine stable; it’s about having the strength and control to move and resist movement when needed.
these 3 movements are a fun challenge for your core, using _______
💌 cues + breakdown:
→ plank tuck ups on foam roller: engage core, stack ribcage with pelvis. exhale on the tuck in, inhale back down.
—— lock lats before going into movements to help with scapular stability
—— foam roller on calves, use your core to move your hips up to initiate the tuck. don’t initiate through hips or low back
—— think of pushing the floor away with your forearms
—— don’t let your low back arch in when you come down from the tuck
→ long seated rack hold marches: tuck pelvis, think tall and long spine. engage low core.
—— the closer to your body you march your foot in, the harder the movement.
—— ribcage stacked with pelvis, avoid leaning back!!!
—— don’t let yourself rock through the marches
—— keep these SLOW!!
→ plank roll (knee to elbow): start laying on your back, roll to one side, pushing the floor away, connecting top elbow and bottom knee
—— think of pushing the floor away with your forearm
—— let your upper back and pelvis rotate together. SLOW DOWN THE MVMT
—— keep your lats locked and shoulders packed through the mvmt
—— initiate this movement through your trunk and allow your spine to rotate naturally, letting your pelvis follow the rotation
across all of these however, use your breath and keep your ribcage stacked with pelvis! this will make a world of difference.
and a tip - if you’re feeling these in your low back or hip flexors… slow down the movement, or break it down and try again. we want your core doing the work here.
and remember, a strong core isn’t just about how it looks, it’s about what you can do and what it lets you do. XO
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