30 Day Core Challenge week 3

Week 3 core challenge

v ups -20

Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. lean back slightly. As you do this make sure your back doesn’t round; Sit on the “tripod” of your two sitting bones and tailbone. Lift your legs off the ground and bring them to your chest. Inhale lengthen legs out in front. Exhale bring legs to chest. Repeat

mountain climbers – 20 on each side

begin in push up position. Make sure your shoulders are in line with your wrists. Pul your belly button into your spine to protect your low back. Bring your right knee to your right elbow, place it back in starting position Bring your left knee to your left elbow and return to your starting position. repeat

Standing twists with weight – 20 each side

stand with feet hip width distance apart, slight bend in your knees, tuck your tailbone under. Drop your shoulders back and down. Elbows tight to your body, weight at chest level. Contract your core and twist left to right. This is one.

standing side crunches with weight – 20 each side

standing feet hip width holding the weight at chest height. Bring your knee to your elbow. Maintaining a straight back. Do not crunch forward this is a contraction of the side. Complete 20 on one side before going to the next side.

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