Need Core Strengthening Program?

Core Strengthening Program

Are you in need of a new core routine ?

 

This routine will get your heart rate up while primarily focusing on strengthening your core. Depending on your fitness level, you will be able to modify this workout specific to your own needs. You can do this by increasing or decreasing the number of repetitions and length of time you hold your front plank and side planks for. As a beginner start with 15 repetitions of each core exercises and only aim for 20 second plank holds. As an intermediate try 20 repetitions of each core exercise and hold your planks for 30 seconds each. As an advanced exerciser do 25 receptions of each core exercise and hold your planks for 45 seconds each.

 

Start with 100 skips

 

1. Inch worm

 

Step 1 :Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary.

Step 2: Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. (if you hamstrings are tight you may not be able to straighten legs fully)

Step 3: Walk your feet forward to meet your hands. Keep your palms on the floor and bend your knees, if necessary.

Step 4: Repeat the inchworm five times or until you get to a wall. Turn around and inchworm back in the opposite direction.

 

*To prevent injury to your back during inchworms, keep your back as straight as possible throughout every movement. Don’t let your lower back round. Because reaching too far forward with your arms puts stress on your shoulders, make smaller movements as you inch forward with your hands

 

2. Bicycles

 

Step 1:Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.

Step 2: Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.

Step 3 :Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.

Step 4 :Switch sides, bringing the left elbow towards the right knee.

 

 

3. Crunchy Frog

 

Step 1:  Lie face up on your mat and wrap your knees in to your chest, while lifting your torso off the mat.

Step 2:You need to put your arms out to your sides. Each time you pull your legs in, wrap your arms around the knees.

 

4. Russian Twists

 

Step 1: Sit on the floor with your legs extended and knees slightly bent.

Step 2: Grab the large medicine ball in both hands and hold it at your chest.

Step 3:  Lean back until your upper body is at a 45-­degree angle to the floor [A]. Slowly rotate your torso to the right and tap the medicine ball on the floor [B]. Repeat to the left side. That’s one rep.

 

5. Front Plank

 

Step 1: Lie face down on mat resting on the forearms, palms flat on the floor.

Step 2: Push off the floor, raising up onto toes and resting on the elbows.

Step 3: Keep your back flat, in a straight line from head to heels.

Step 4: Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

 

6. Side Plank

 

Step 1:Lie on your left side with your knees straight.

Step 2:  Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds.

Step 3: Turn around so that you’re lying on your right side and repeat

 

Finish the workout with 100 skipsThe Inch Worm

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