Workout Wednesday


Summer Core Workout

“Bathing Suit Season” is right around the corner!

Memorial Day is this weekend, which is often analogous with the first day of summer.

There is no “best time” to begin an exercise program and commit to a healthy lifestyle change. The time is when you are ready to commit to a change: physically, mentally, socially, spiritually, vocationally, environmentally, and intellectually…. summer, fall, winter, or spring…

Why not give it a try now?!

Because, after all,

warm, sunny weather, pool parties, hot tub rendezvouses, and new ‘summer flings’ can  all be motivators to commit to a healthy lifestyle change!

4 Exercises to Stabilize and Strengthen Your Core…

…to Look Great and Feel Amazing!

BOSU Bird Dog

Image source: http://www.acefitness.org
  • Focus:  Core Stability
  • Perform 3 – 5 repetitions on each side. Hold each repetition for 10 – 20 seconds.
  • Regression:  Perform the exercise on the floor.

 

Supine Heel Taps

Image source: http://www.acefitness.org
  • Focus:  Core Stability
  • Perform 10 repetitions on each side. Lower and raise each foot on a 2-count. For a greater challenge, increase the count, or Time Under Tension (TUT) during the lowering phase.
  • Regression:  Keep feet on the floor, and slide heel on the mat, alternating legs.

Marching Hip Bridge

Image source: http://www.acefitness.org
  • Focus:  Lumbo-Pelvic Stability
  • Perform 12 – 20 repetitions on each side.
  • Regression:  Perform a static hip bridge, keeping both feet on the floor. Hold for 30 seconds.

 

Side Plank with Torso Rotation (“Threading the Needle”)

Image source: http://www.acefitness.org
  • Focus:  Core Strength and Shoulder Stability
  • Perform 8 – 12 repetitions on each side.
  • Regression:  Perform a modified side plank, placing lower knee on floor.

 

 

 

 

 

Reference

American Council on Exercise (2017). http://www.acefitness.org


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