Saturday, January 23, 2021

Day 4: In It To Win It With These New Core Exercises

This new combination of yoga, Pilates, and calisthenics will move you into the home stretch!
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Day 4: In It To Win It With These New Core Exercises
This new combination of yoga, Pilates, and calisthenics will move you into the home stretch!
 
Heather's Tip 
“Still struggling with 'bracing' your core? Think about it this way: try to decrease the space between your hips and your rib cage. When your core is relaxed, your lower back tends to arch, sending your hips forward and placing pressure on your lumbar spine. When you bring your hip bones and rib cage closer together, your core muscles naturally engage, which is exactly what 'bracing' is.” — Heather Black, CPT, of the Verywell Fit Review Board
 
 
Warm-Up: Bird Dog
 
 
The bird-dog exercise is a gentle way to engage both your abdominal and back muscles at the same time, and get warmed up.
 
Do 10 alternating reps, moving slowly and with intention.
 
LEARN MORE
 
 
Hip Lift
 
 
The hip lift is a great way to strengthen your major abdominal muscles as well as your deep abs without putting stress on your back.
 
Aim for 25 reps.
 
LEARN MORE
 
 
Crossover Crunch
 
 
This move works more than your abdominal muscles—it also targets your external obliques and internal obliques, helping you feel more "pulled in" at the waist.
 
Do 25 reps on each side.
 
LEARN MORE
 
 
Inchworm
 
 
This exercise offers a little bit of everything—strengthening the muscles of the front side of your body while stretching the muscles of the back half of your body. And because it targets your entire body in some capacity, it gets the blood flowing.
 
Aim for 10 reps. (Take breaks between reps if you need to!)
 
LEARN MORE
 
 
Basic Bridge
 
 
The basic bridge strengthens your glutes and hamstrings, and also enhances core stability.
 
Get into your bridge pose, and squeeze your legs and glutes. Hold it for 15 seconds. Relax, then repeat this two more times.
 
LEARN MORE
 
 
Pilates Pike on a Ball
 
 
Pike on the exercise ball is an intermediate-to-advanced move that targets your abs and your shoulder stabilizers. If this move is too intense, you can try holding a regular plank with your feet on the ball, and working your way up to the pike.
 
Aim for 5 reps.
 
Modification: If you don't have a ball, try doing 5 dolphin pushups instead.
 
LEARN MORE
 
 
Cool Down: Mermaid
 
 
This exercise stretches your obliques, shoulders, and inner thighs. It opens your side body, lengthening the muscles between your ribs and pelvis.
 
Do 5 reps on each side.
 
LEARN MORE
 
 
CONGRATULATIONS!
You've completed day 4 of the Verywell Fit 5-Day Core Challenge.
 
We'll see you again the day after tomorrow!
 
SHOPPING TIPS
The Best Pieces of Core Strength and Stability Gear to Enhance Your Workout
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How to Choose the Right Exercise Ball
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The 7 Best Ab Machines of 2020
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The 8 Best Exercise Mats for Your Home Workout
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