5 Core Exercises That iFit Trainer Anja Garcia Swears By

by proformadmin · Published June 29, 2020 · Updated February 15, 2021

Having a six-pack for a midsection is nice and all, but the functionality of having a strong core outweighs the physical appearance by far. Strengthening your core has many core benefits, including balance improvement, stability enhancement, and injury prevention. Even those who suffer from lower back pain, which affects four out of five Americans at some point in their lives, can find relief from doing regular core exercises.

Someone who swears by regular core workouts is iFit trainer, Anja Garcia. Anja is a fan of tending to her core and implements her favorite core exercises into her workout routine regularly. Follow Anja as she guides you through each of her core exercises below.

Core Exercise #1: Bear Hops In Hand And Elbow Plank

Core Exercise With iFit Trainer – ProForm Blog

Keep your shoulders stacked in line with your wrists to begin, then align with your elbows when dropping down to a forearm plank.
Keep your neck straight and in line with the rest of your body to avoid extra stress on your neck–—try looking forward, about six inches to a foot, in front of your fingertips to keep your neck straight.
Think of pushing your belly button up into your stomach to keep your back straight. No high or sagging hips! A straight back will keep your core engaged.
Avoid rocking your hips back and forth as you go from straight arm plank to forearm plank. Sometimes, widening your stance will help limit the amount of swaying.

See video demonstration here.

Core Exercise #2: Beast Bird Dog

Core ExercisCore Exercises With iFit Trainer – ProForm Blog With iFit Trainer – ProForm Blog

Keep your neck straight and in line with the rest of your body to avoid extra stress on your neck––try looking forward, about six inches to a foot, in front of your fingertips to keep your neck straight.
Your feet should be wider than shoulder-width apart.

See video demonstration here.

Core Exercise #3: Scissor Switches

Core Workout With iFit Trainer – ProForm Blog

Keep your hands tucked behind your head with your elbows wide.
Look upward and straight ahead to keep your neck in line with your back. Try your best to avoid tucking your chin.
Pro Tip: Find a spot to look at on the ceiling.
For more of a challenge, keep your legs nice and straight. To modify, keep a bend in your knees.

See video demonstration here.

Core Exercise #4: Side Plank Wrap With Leg Lift

Core Workouts With iFit Trainer – ProForm Blog

Make sure your shoulder is in a straight line with your elbow and perpendicular to the floor.
Keep your hips lifted high and try to avoid sagging.
Stack one leg on top of the other––to increase stability, you can bring the top leg in front of your bottom, supporting leg.

See video demonstration here.

Core Exercise #5: Boat Pose Tuck Up With V-Extension

Best Core Exercises With iFit Trainer – ProForm Blog

Keep your hands tucked behind your head with elbows wide.
Look upward and straight ahead to keep your neck in line with your back. Try your best to avoid tucking your chin.
Pro Tip: Find a spot to look at on the ceiling.
Keep your back nice and straight.

See video demonstration here.

Keep in mind, as it is important to tend to your core, try not to overtrain. Overtraining can end up causing more harm to you than good––setting you up for injuries, as well as cutting your athletic performance.

Tonya Gutch, MS, of Cooper Fitness Center Professional Fitness Trainers, says, “When it comes to training the core, the most common mistake I see is people only working on their ‘six-pack,’ not realizing the core involves the abdominals, spine stabilizers, glutes and hip flexors.” Overtraining not only affects your core but other surrounding muscles as well.

For the most effective core-training routine, Gutch recommends:

Working the core 2-3 days per week
Having at least one full day of recovery in-between
Performing 2-3 exercises, 2-3 sets each
Aiming for 8-10 repetitions with no more than 15-20
Trying not to repeat any exercise in a given week

So, be aware of your workout movement, consistency, and recovery to reap the most benefit of your core exercises. And remember to save this article so you can easily refer back to Anja’s favorite core exercises for your next core workout!

DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. ProForm assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

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