In one of my previous blog posts, I discussed the importance of training your core muscles (See post “Let’s get down to the core”)
This week, I am demonstrating 🎦 some core exercises that you can incorporate into your workouts, which can be completed in the comfort of your own home 😀 The first two exercises will challenge your co-ordination and mobility particularly in the shoulder area and 4️⃣ will definitely ⬆️ your heart rate.
1️⃣ Dead bugs x 16 (8 each side)
2️⃣ Bird dogs x 16 (8 each side)
3️⃣ Plank pendulums x 16 (8 each side)
4️⃣ Mountain Climbers x 30
🔥Repeat 2-3 times 💪
Some teaching and safety points 👇
▶️ Deadbugs – it’s important to keep your abs tight and lower back pressed into the floor. Don’t let your lower or upper back arch as you perform the arm and leg movements. To make it easier leave out the arm movement until you feel stronger. Exhale as the leg and arm goes out, inhale to return.
▶️ Bird dogs – there are many variations of this exercise, but this version teaches basic stability. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Pay attention to any movement your back makes while you’re lifting your arm. This action of lifting your arm will “tempt” your core to waiver. Engage your core muscles so your back stays flat. Exhale as the leg and arm goes out, inhale to return.
▶️ Plank Pendelums – Postural technique is important this exercise. Keep your shoulders, buttocks and legs in a straight line. Head in neutral position, abdominal and gluteal muscles tight and hips tucked in. Shoulder blades pulled down and lower back in neutral position without excess or reduced lower back curvature. I always reinforce “squeezing the glutes’ to keep alignment and preventing the lower back from arching. Leave out the leg movement if it’s too difficult and you can also plank with your knees touching the floor – just maintain a straight line from head to bum. Exhale as the leg goes out, inhale to return
▶️ Mountain Climbers – will give you that magic combination of strength training, cardio and core strength all rolled into one! Start in a plank position. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial. To make it easier, slow down your leg movement. Just keep breathing on this one!
Any questions please comment below or DM me.