Advanced Core Workout – Part 2
Here is four more exercises that will test your core strength 🔥 Again, I would consider these exercises advanced, so if you need to modify please do ↙️
With all of these exercises good form is paramount – think about those deep inner core muscles – your TVA & wrapping it like a corset around your stomach, think about lifting up through your pelvic floor & engaging the glutes (which connect to your pelvis & lower back). For three of the exercises your hands are on the floor & you are in the plank position- this can place a lot of load on the shoulder area. Try to think about shoulders away from the ears in this position & a nice long spine.
Perform each exercise for 30 seconds & rest for 10 seconds and 3-5 rounds 💪💪 Adjust the work/rest period to your own ability. Below are a few teaching & safety points.
1️⃣ Plank Toe Taps – hinge from the hip to bring your right hand towards your left foot and tap, keeping the spine elongated. Be sure to stay long through your torso, don’t arch your back
2️⃣ Plank Pendulums – try not to let your hips dip.
3️⃣ Russian Twist – I used a kids ball but you can use a dumbbell, medicine ball or no weight at all. Keep your feet on the ground to make it easier. Start off with your knees bent and your back straight at a 45-degree angle to the floor (think v shape).
4️⃣ Mountain Climbers – keep your back flat & your hips down.
Best of luck & please DM me if you have any queries 💪🔥
Back to school full body workout next week 🙌🙌