Proformance has core exercises to strengthen your mid-section - WDRB 41 Louisville News

Proformance has core exercises to strengthen and tone your mid-section

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"The best abdominal, glutes, and lower back exercises with no equipment"

Exercise Physiologist and Professional Personal Trainer, Carlos Rivas, shares his team's secret to help you get great looking abdominals with no equipment. Core muscles include, the hips, glutes, lower back, and abdominals. The core generates up to 70% of your power and generates the force needed to twist, throw, or perform any action in sports and dynamic everyday activities. The following exercises are the best of the best to train your core with no equipment and all of the benefits of improving your performance:

1. Bird Dog: Get down on all fours and extend opposite arm and opposite leg while keeping your hips and lower back stable. Sets: 1-2 Reps: 15-20

2. Bird Dog with Rotation: Get down on all fours and place your right hand behind your head. Extend your left leg while rotating your torso to the right and return to starting position. Repeat on the other side. Sets: 1-2 Reps: 8-10

3. Double leg hip bridge: Lie on your back with knees bent and your feet flat on the ground. Lift your hips off the floor so your body forms a straight line from your shoulders to your knees. Drive your heels into the ground and squeeze your glutes at top of movement. Hold for 1 second, and then return to starting position. Sets: 1-2 Reps:12-20

4. Single leg bridge: Lie on your back with knees bent and one foot flat on the ground and your other leg straight and off the floor. Push your hips up so your body forms a straight line from shoulders to knees. Hold for 1 second, and then return to starting position. Set: 1-2 Reps: 8-10 reps

5. Side Plank Hip-up: Lie on your right side with your forearm on the floor. Raise your body up until your body forms a straight line from your ankles to your shoulders. Repeat on the other side. Sets: 1-2 Reps: 8-10

About Carlos Rivas

Carlos Rivas, MS, CSCS is the Director of Fitness and Wellness Operations @ ProFormance Fitness and FitCorp. He holds bachelor's degrees in Exercise Science and Sports Medicine and a Masters degree in Exercise Physiology. Carlos is a Certified Strength and Conditioning Specialist, National Strength and Conditioning Certified Personal Trainer, American College of Sports Medicine Certified Personal Trainer, fitness editor for Kentuckiana Health and Fitness Magazine, strength and conditioning instructor for the University of Louisville Exercise Science Program, Fitness Consultant to Ms. America Program, and has more than 20,000 hours of personal training experience. Carlos can be reached by e-mail: carlosfitpro@gmail.com  or 502.741.9428

For more information regarding highly individualized personal training and wellness programs visit the ProFormance website at www.proformanceresults.com  

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