Core Crash Course

 

Make sure to go veeeerrrrrry slow by controlling your movement, and brace your core muscles. This routine is all about stability and strength.

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1). We start with the standard Cat/Cow pose switching for 8 repetitions each. Make sure to brace your body well.

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2). Do one minute of forward plank from the forearms remembering to keep your back, butt, and legs flat and in line with each other...If you can't do a minute, that is OK. Do what you can and try for 5 more seconds each workout until you get there.

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3). Now lets do 8 reps of the Bird Dog rotating for each side. Slooooow controlled movement, brace your whole body and try to maintain balance.

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4). Next we do a 1 minute Superman pose. Lay on your stomach on the ground and lift your arms out in front and legs out back like you are superman and fly away to save the day. Just like the plank, if you can't do a minute, add 5 seconds each time until you reach your goal. This is a static exercise so let's stay as still as we can by maintaining our position with good bracing.

5). Crunches are next, but instead of bending our back or tugging our neck to sit up we will reach up with our hands like we are grabbing something on the ceiling and pointing our toes and lifting our legs toward the ceiling as well. Keep your back straight and concentrate on activating the muscles in your torso instead of just bending your back to complete the movement.

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That's it...if you need a bigger challenge or want to do this as a stand alone routine, just cycle through extra sets of the Core Crash Course. As always, contact Lighthouse Strength and Fitness directly if you have any questions about this or any other routine or would like to make an appointment to start training. 

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