Core week 4
congratulations on making it this far.
As the weeks have gone on the workouts have gotten harder. I hope that as you have been moving through the weeks you are feeling stronger and are starting to notice a difference in your appearance, your posture, your confidence and your over all well being.
Below is your 4th week of core exercises. This week will challenge your core, but it will be well worth it.
Bear knee lifts – Hold for 30 seconds
Start on all 4’s. Wrists, elbows and shoulders in line with each other. Knees are hip width apart. Tuck your toes under. Engaging your core by pulling your belly button in. Keeping a long neutral spine. Lift your knees off the ground about 2 inches. Hold for 30 seconds. Then lower.
Plank ups and downs – 20
Starting in either your plank or modified plank position (knees down). Wrists, elbows under your shoulders. Roll your shoulders up back and down your back. Squeeze your inner thighs together, tuck your tailbone under. Pull your bellybutton in towards your spine. Lower yourself down onto your forearms then push yourself back up onto your hands. This is one. Each round you do change which arm you lower first. Example…if you lower down onto your left forearm, then your right, then push up on your left hand then your right. In your next round lower down on your right forearm first then your left, push up on your right then you left hand.
Donkey kick backs – 10 on each side – 20 if you are feeling it!
Start on all 4’s. Wrists, elbows and shoulders in line with each other. Knees are hip width apart. Tuck your toes under. Engaging your core by pulling your belly button in. Lift your knees off the ground about 2 inches. Holding your knees off the ground, bring your right knee towards chest, then kick back to a straight leg. Squeezing your bum cheeks together. Repeat on one side. Lower down and repeat on the left side.
Leg lowers – 20
lay on your back, tuck your tailbone under and pull you bellybutton down to the ground. Ensuring you have low back contact on the ground. Raise your legs straight up in the air. Point your toes to the ceiling. Place your hands behind your head. Slowly lower your straight legs down, when you get to about a 45 degree angle. Bend your knees and bring your knees to your chest. Then straighten your legs straight up to the ceiling. Start again. The slower you lower the hard the exercise will be. Stay in control and feel your core shake.