Top 5 Core Exercises

Whether you're just learning how to stand up on your skates, or you're looking to ace those apex jumps, one of the key components of roller derby is good core strength.

If you're working out at home or just looking adding core work to your training sessions, here are 5 core exercises you should give a go.

1. Plank

Plank is a great exercise to engage your core and build your strength. If you've only got a couple of minutes and you want to feel your abs burn, planking is certainly a good way to start!

How to do it

Lie on your front, resting your weight on your elbows and toes. Keep everything in between off the floor, keeping your body in a straight line. Don't let your weight sag in towards the floor, and keep your bum flat. Hold for 30 seconds, then release. If you're a planking pro, try holding your position for a minute (or longer!)

Make it easier

If you're a beginner, try a half-plank. Rest your knees on the floor, trying to keep the weight spread evenly throughout your core (not putting all or most of the weight through your knees). Remember to keep your back straight, and don't let your bum stick up in the air.

Make it harder

Try a straight-arm plank! Instead of resting on your elbows, rest on your hands. Keep your arms straight, using your upper body and core strength to sustain the position. Whilst less targeted for your core, a straight-arm plank is better for total body conditioning.

2. Bicycle

Done on your back, not your bike, the bicycle is a great exercise to improve core strength. Remember to go slow, and aim for control, not speed.

How to do it

Lie on your back, with your hands supporting your head. Lift your knees up to your chest, and keep your shoulders off the floor. Reach one elbow to the opposite knee, extending the other leg straight as you do so. Alternate sides, being sure to pivot from the waist.

Make it easier

To make this exercise easier, try doing it from a standing position. This will put less strain on your back and abs, resulting in an overall gentler exercise.

Make it harder

Slow this exercise down to increase the difficulty, moving in a controlled manner. Alternatively, do this whilst wearing your skates, to add extra weight!



3. Leg Raise

Leg raises are a great way to build your core and engage your thighs, helping you to improve strength and stability.

How to do it

Lie on your back with your feet an inch or two off the ground, legs straight. Raise your legs to a 90 degree angle, then lower them back to the starting position. Try not to let your feet touch the floor.

Make it easier

Start in the basic position. As you raise your legs, bend your knees, pulling them in to your chest.

Make it harder

Adding skates to your feet will always make this move harder. Otherwise, start seated upright, with your body at a 45 degree angle to your legs. Retain the same starting position for your legs, and try to keep your torso in the same position throughout the movement.



4. Cocoon

A cocoon is a great dynamic exercise that engages both your abs and your lower back.


How to do it

Lie on your back. Raise your feet up, as though you were about to do a leg raise, and keep your shoulders off the floor. Your arms should be stretched up above your head, also one or two inches off the floor. Slowly, in a controlled movement, bring your knees up to your chest, simultaneously bringing your arms down and inwards, until you are sat upright, feet off the floor, with your arms either side of your knees. Slowly return to your original position, and repeat.

Make it easier

Try turning your cocoon into a hollow hold! The inverse of a Superman hold, simply go into the starting position, hold for 10 seconds, and release. Repeat for 3 sets of 10, reducing the reps or sets if you need to.

Make it harder

Slow the movement down, whilst maintaining control, or add skates to increase the difficulty.



5. Superman hold

A Superman hold is a simple exercise that strengthens the lower back, engages your hamstrings and works your shoulders. A good beginner exercise, a Superman hold may also serve as a good warm-up or cool-down exercise for advanced users.

How to do it

Lie on your front. Slowly, raise your arms and legs upwards, keeping your hips on the ground. Keep your chest and thighs off the floor, holding the position for 20 seconds. Lower your body in a controlled manner, then repeat.

Make it easier

Superman hold is a great move for beginners, but if you're struggling, reduce your hold time to 10 seconds.

Make it harder

Hold a pair of dumbbells whilst doing your Superman hold to increase the difficulty. Ankle weights are another option to increase the effort required.