Core Exercises

Cardio: Alternate marching in place with doing 10 jumping jacks in place for two minutes.Strength Move: Leg lift

Start: Start on your hands and knees. Keep an arch in your back. Tighten your abs while pushing your chest slightly out.

Finish: Extend one leg back to where your foot is at hip level and your thigh is parallel to the floor. Keep your abdomen facing down. Tighten your abdomen. Balance in this position for 10 seconds and then build up to a one-minute hold. Repeat this exercise 6 times alternating legs.

 

Strength Move: Core Toe Tap

Start: Lie on the floor with an appropriate size towel placed underneath the natural curve of your lower back. Have your knees bent and feet flat on the floor. Keep your abs tight. Start with your knees slightly over your midsection. Knees should be forming a 90 degree angle.

Tip: If you feel too much of an arch in your lower back, place your hands by your side.

Finish: While keeping your abdominal muscles tight, lower one leg at a time taping your toe to the floor. Continue alternating legs for 15 repetitions on each leg.

Cardio: While moving your arms in opposite directions, march in place for 2 minutes.

 

Strength Move: Ab Squeeze

Start: Lie on your back with your hands placed palms down underneath your lower back. Have one leg straight out. The other leg bent at a 60 degree angle with the foot flat on the floor next to the opposite knee. Tighten your core muscles.

Finish: Bring your elbows up slightly off the ground while continuing to keep your abdominal muscles tight.

Cardio: Alternate knee raises and jogging in place for 2 minutes.

 

Strength Move: Walking Plank

Start: Get into a standard pushup position with your arms straight and your elbows locked. Keep a natural arch in your back. Glutes are lowered and in line with your lower back and legs. Legs are straight with knees locked and feet shoulder width apart. Tighten your abdominal muscles.

Finish: Lift one hand 1 inch off the floor. Hold for 3 seconds while keeping your core tight. Keep your abdomen facing the floor. Repeat for 10 repetitions on each side.

Cardio: For 2 minutes, alternate lifting your knees and kicking.

 

Strength Move: Alternating Leg Reach

Start: Lie flat on your back. Put your arms by your side for stability. Extend your legs straight out. Bring one leg up to a 90 degree angle with your knee slightly over your midsection.

Finish: Rotate your torso while keeping your upper back flat on the ground and tightening your core muscles. The foot that is rotating across your body should be slightly away from your opposite calf. As you return to the starting position, keep your core tight. Keep this motion small and controlled.

Cardio: For 2 minutes while in place alternate marching with 4 small vertical jumps.

 

Strength Move: Figure 8

Start: Legs shoulder width apart, knees slightly bent. With a small dumbbell in hand and elbows bent 90 degrees. Maintaining a tight abdomen, rotate your torso to one side.

Finish: Loop around from side to side with the dumbbell forming a figure 8. For 20 repetitions, continue to increase the range of motion of the figure 8 while keeping your core muscles tight. Keeping your core muscles tight will help support your spine during this exercise.