On Monday I shared some thoughts on core training. Today I encourage you to Try It! You can work these moves into your day, or carve out some time during your workout routine.
Wake up with determination. Go to bed with satisfaction.
Leg Kick into Single Leg Pike Press:
Start on all fours, hands and knees shoulder width apart, toes tucked.
Lift hips to come into downward facing dog.
Lift right leg up and back. Move body forward and down into a plank position keeping leg raised.
Bend the right knee, coming out as you are shifting until you can touch the bent right knee to your elbow.
Straighten leg and return to downward facing dog. That is one rep. Repeat 10 times on each side.
Side Plank Hip Lift:
Lie on right side, left foot crossed over right, right elbow under shoulder, and left hand on hip.
Press into right forearm and raise right hip and thigh off ground. Lower hip without touching mat, then lift again.
After the fast and slow reps, hold in up position for 8 counts. Repeat on the opposite side.
Push-up to Unstable Plank:
This can be performed on the knees for the beginner and only work on lifting the hands off of the floor.
Once you begin to feel stronger in your core, feel free to advance to a full plank, continuing to work on lifting the arms only.
Once that becomes easier, you may progress to lifting the opposite arm and leg off of the floor, performing one push-up, and then repeating with the other leg and arm.
Try to do 5-10 reps for beginners.
10-20 reps for the pro!
Lie face down on the floor, arms straight out in front or you.
Lift the arms simultaneously with the legs until you feel your back engage.
Lower the upper and lower body down to the floor. This is one repetition. Repeat 10-20 times!
Maybe these moves make you feel a little overwhelmed. No worries! Simply start off with a plank pose or modified plank pose holding it as long as you can. You will gradually build great strength in your core!
Remember, it is never too late, you are never too out of shape, you are never too old…start working on your core today. Future you will thank you!
Keep up the good work!