When you wake up in the morning and your body signals a dull ache from the day before, it could be because you did this core workout. It also could be because you fell down the stairs, no one knows.
Core work is probably the most important “workout” a person can do. Your core is defined as “the body” below your shoulders and above your knees.
A strong core enables you stand up, walk, move, and physically get through the day. This workout looks easier than it is and trust me, even 3 sets of 10, and you will KNOW what I mean.
I call this move the “hand to foot ball pass” and this is how you do it.
On a yoga mat or towel, lay flat.
Take an exercise ball in your hands reach it and your arms, horizontally, above your head.
From here, pass to ball from your hands to your feet (in between your thighs) and gently tap the ball to the floor while simultaneously lifting your hands over your head
Now pass the ball from your feet back to your hands.
Lower your feet to the floor and hands (with ball) back behind your head. This is one rep.
The video below demonstrates the move:
Do this move, 3 sets of 10, until you get stronger and then add more sets. Good luck and Happy Monday!
If I haven’t scared you off enough with this title, than this workout must be for you!
It lasts less then an hour and helps shape your legs, glutes and core. There are only 5 moves and you can do the entire workout with or without weight and run or walk.
Do each exercise 50 times with “a lap” in between and 5 in total. My LAP is once around the pond in my “community” in FL, about 1/2 mile.
Leg lifts- 50 on each side and 50 reverse leg lifts (send your (straight) leg backward
and squeeze your glutes)
LAP
squat
Squats- 50 Squats with or without weights
LAP
Deads- 50 dead lifts with or without weights
LAP
Step ups- the best glute workout!
Step Ups- 50 step ups on each leg with or without weights
LAP
Bridges- 50 bridges with a two second squeeze at the top
LAP
This workout is great because it’s so adjustable. It’s a tough cardio and leg but you’ll be glad you did it and feel great!
Your core is defined as the part of the body between the shoulders and knees. Your core is the stabilizer for your body, hence why it is so important to not only keep itstrong but aim to make it stronger.
Having a strong core is a preventative measure to maintain a healthy posture, flexibility and mobility within your body and every move that you make. These include things such as sitting in a chair, picking something up off of the floor or simply standing still. As normal as these movements seem, you may not realize how much you rely on your core until said movements are suddenly difficult or painful.
Below are several core moves, some easy and some more difficult, to practice and build strength.
Core Circuit
(30 sec X5) For each exercise, hold for 30 seconds or more. Practice often and hold the pose for longer each time!
Planks
Planks strengthen and tone your whole body. This move will stabilize your core, strengthen your lower back and create powerful shoulders.
Plank Pose (Phalakansana)
Hand Planks
For hand planks, keep your abdominals tight, your arms and legs strong (but not locked) and your head and neck straight.
Tip: For forearm planks, the hold is the same but instead of using your wrist and hands, you support yourself with your elbows and forearms at a 90 degree angle. You can also do side planks on your elbows and one arm at a time.
Alternating Arm Planks
A play off of the original- alternating arm planks have all the benefits of planks while concentrating on one arm at a time and therefore sculpting a leaner stronger arm.
Boat Pose (Paripurna Navasana)
This pose can be done as illustrated in either photo. Both poses strengthen your abdomen, hip flexors and spine. This pose also stimulates your organs and helps relieve stress.
Bridge Pose (Setu Bandhasana)
Bridge pose builds your core and lower body. This pose energizes your whole body along with lengthening and strengthening your spine.
Wheel Pose also called Upward Bow Pose (Chakrasana)
Wheel pose is an intermediate yoga pose and also an inversion pose. This pose strengthens your back, arms and legs.
Tip: For a deeper pose, move your hands and feet closer or even try this hold on your tip toes!
Superman Pose (Viparita Shalabhasana)
Besides feeling great, the superman pose does great things for you. When you move into a superman pose, you are using and flexing the three muscles that surround your spine, also known as erector spinae.
These muscles are so important for flexion of your spine and neck, and by doing supermans, you develop strong muscles that later down the line can help prevent problems with your posture or injuries in your spine.
Correctly preform supermans by laying face down, on a towel, yoga mat or otherwise comfortable surface, outstretched.
Flex your body and stabilize your arms and legs by lifting them off of the ground and holding them perpendicular to the floor and then come back down to your starting position.
Hold for as long as you can or “pulse” by lifting and lowering several times.
For extended core and abdominal training, come to table top and then extend your right arm and left leg. Hold and then pull both your arm and leg into your chest. Repeat 20 times on this side.
Then repeat on the other side..
With persistence and consistency, these moves are almost effortless. Core workouts are essential and aid your body in so many ways. Make sure to add this workout into your weekly routine and watch for a core series with an exercise ball to come!
“community” in FL, about 1/2 mile.
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