Fitness Friday 04/12/2019 We are 12 days into our first 30-Day Core Fitness Challenge. Some of my co-workers are feeling muscles they've never felt and others have shared they are sore in places they haven't been sore in for some time! I'm encouraged with this feedback as I know they are working hard, and are open to trying some of these new exercises. Child's I was asked if the exercises had to be performed altogether. They do not most especially if they are challenging for you! Our goal is that you get through the day's exercises anytime throughout the same day. Double Knee Hug You may also do a single knee to chest hold with other foot resting on the ground. Perform these two stretches after the back/core exercises such as Superman, Bird Dogs, Snow Angels and Back Extensions on the Stability Ball as well as the Flutter Kicks, Scissor Kicks etc. The Cobra Pose can be done with extended arms, as shown, or from the elbows/forearms. This pose stretches muscles in the abdomen, chest and shoulders and can be done after the planks, abdominal crunches and twists. I also want to encourage you to incorporate some stretching exercises in between the core exercises as they will increase in severity as well as duration. "Child's pose" is a gentle stretch for the entire back, hips, ankles and shoulders. This pose relaxes the muscles on the front torso, while passively stretching muscles on the back torso. The "Double Knee Hug" stretches the lower back and spine especially if you add a gentle side to side rocking motion while holding the knees towards the chest. Cobra Pose
Dead Bug with Stability Ball 30-Day Core Challenge: Modifications & Tips (Days 15 21) Lie on back, lift legs so knees are in table top (knees and hips at 90 degree angle/shins parallel to floor) and arms straight with fingers towards ceiling. Hold ball between arms/legs, creating tension by pushing your hands and knees into the ball (creating good tension in your abs). Keep this tension, exhale and lower/extend opposite arm and leg. Inhale and bring arm and leg back up to the ball, adding tension and lower opposite arm and leg. This one looks deceptively easy.but it s not! Double Leg Lift (Prone on Ball) Lie face down on ball with arms extended/hands on floor and hips on ball. Engage glutes, back, abs to straighten your body in a tight line. While keeping everything else immobile, lift both legs in the air using your hips and glutes. Pause at the top and lower legs to starting position. Exhale when lifting legs; inhale as you lower legs. 1
Side Plank from Stacked Feet High Side Plank Stacked Feet, Arm Extended Static pose. Squeeze your glutes. Engage the core. Feet can be stacked (as shown here) or staggered with one foot in front of the other. Be sure shoulders, hips, and feet are aligned. Extend the top arm and hold without letting the hips drop. Side plank with extended arm can be done as a low/forearm plank. Clam Shell Crunch Lie on back with hands behind your head and feet together with legs open. Exhale slowly and simultaneously lift the legs and shoulders off the floor while engaging the core and pulling the belly button toward your spine. Inhale and lower back down but do not let legs rest on the floor. Can be done with stability ball held firmly between your lower legs. 2
Snow Angels (Prone) Lie face down with arms and legs extended/toes pointed down, eyes focused a few inches in front of the face. Engage the core and extend the arms/legs off the ground. Simultaneously sweep arms down and legs apart in a slow smooth motion. Return to full body extension (without resting arms/legs on the ground) and repeat. Breathe. Think about proper technique over speed. Engage the back, glutes and hamstrings. Double Leg Circles Skip this exercise unless you have the core strength to keep the lower back firmly pressed against the floor. Raise legs higher until core strength is developed to have legs nearer to the floor. Hands can be placed under the pelvis, palms down, for lower back support. Tighten the core muscles, press lower back into the floor and raise feet about 12 from the floor. Begin making small controlled circles (left leg clockwise/right leg counter clockwise) while keeping the upper torso stationary. Reverse direction for second repetition. 3
Ball Crunch with Hand Weights (seated slightly down from the top of the ball) Sit on top of the ball and slowly lay back until the ball is in the arch of your lower back. Small weights can be held in each hand by the ears (harder) or a single weight (plate weight or dumbbell) directly above your chest. Engage the core muscles, exhale and crunch up (if holding a single weight, extend the arms up to the sky as you crunch). Pause, and slowly lower back down (inhaling) allowing yourself to collapse/arch your back slightly over the ball to fully engage core muscles. Stir-the-Pot (from knees or feet) If you are unable to stir the pot, perform a stability ball plank until the core is strong enough to circle the ball. Stir-the-pot can be done from the feet for a more advanced exercise. Kneel on the floor and place your forearms on the ball. Engage the abs and gently push your forearms and wrists into the ball (for the advanced position, extend the legs with feet wider than your shoulders to lift the knees off the ground). Keep the abs tight, and make small circles with the ball in a clockwise direction. Do not allow your hips and back to rotate or twist. Repeat in a counter-clockwise motion slowly so that you can feel your abs stabilizing the spine and hips. 4
Cross Crunch on Ball (with weights) Perform standard crunch, with weights when ready, but add a slow rotation at the top of the crunch. For a more advanced movement, lift the knee toward the opposite elbow at the top before inhaling and lowering back down. Be sure to arch back slightly over the ball to fully engage core musculature for each lift and crunch. Single Leg Lift to Dumbbell (or other weighted object) For beginners (see left picture), hands can be under your pelvis and perform only a single leg lift exercise without holding a weight. If you are too tight to have your legs extended with feet toward the ceiling, start where your body is comfortable, which could mean the legs are not extended straight toward the ceiling. If core is strong enough, lay on floor with legs and arms extended toward the ceiling (second picture), hands holding a dumbbell. Pressing your lower back and navel into the floor, lower one leg smoothly/slowly. The leg does not have to lower all the way to the floor. Lift the same leg slowly back up with the shin coming close to the dumbbell (almost in a reverse hip curl motion). Head and shoulders remain on the ground. Repeat with other leg. Keep abs engaged. Breathe. For an advanced exercise (fourth picture), add an upper body crunch as the leg is raised until the shin meets the dumbbell. Repeat with other leg. Keep abs engaged. 5
Scissor Kicks Lie down with your back pressed against the floor. Hands can be under the pelvis (not the lower back) for support or at the sides, palms down. With slightly bent knees, lift your legs ~6-8 (or higher for beginners) to start. Engage the core and slowly, with control, scissor the legs out and in alternating the top leg. Remember to breathe while scissoring the legs. If the lower back begins to lift off the floor, raise the legs higher until core strength is gained to keep the back pressed firmly to the floor. (See right picture if your lower back arches up, your core isn t strong enough yet to safely hold the scissor position. Modify exercise as needed.) Flutter Kicks Lie down with your back pressed against the floor. Hands can be under the pelvis or at the sides, palms down. Lift your legs 6-8 (or higher for beginners) to start. Engage the core and slowly, with control, flutter/kick the legs simultaneously. If your lower back is straining to stay pressed to the floor, raise and/or bend the legs. 6
Plank with Feet on Stability Ball Start in a low plank position with your forearms on the floor and one foot/shin on the ball. Carefully add the second leg. Form a straight line with your body from your shoulders to your ankles. Hold this plank position with entire core and glutes engaged. Breathe. Can be done in a high plank position. Stability Ball Tuck (See first picture) Kneel in front of the ball and slowly roll onto the top of the ball. Contract to stiffen the core and slowly walk yourself forward, lifting your legs off the floor. Continue walking out until the fronts of your thighs/knees are resting on top of the ball. End with hands positioned under the shoulders with legs straight and squeezed together. (See second picture) Exhale and slowly pull your knees towards your chest, rolling the ball forward as your knees tuck under your torso, hips moving upward. Continue moving until your knees are positioned under your hips and shins are lying over the top of the ball. Hold. Inhale/very slowly push your knees away from your torso (eccentric abdominal effort), returning to the start position. 7