Friday, July 24, 2015

Friday Favorites { Fit to the Core }


Happy Friday to you! I'm especially happy on this Friday because my baby
girl is coming home from the beach today! She has been away since last Friday
and I am so excited to be getting her back at home this afternoon. I know she has 
had a wonderful, wonderful week, but this momma (and her daddy too) sure missed her!

Even the fur babies have moped around this week wondering where their sister is!


Well friends, it is time for Friday Favorites!





For today's favorites,  I want to be a good personal training momma and share 
with you four of my favorite core strengthening exercises.

I won't get technical, but your "core" includes more muscles than just your "abs."

Your core also includes your obliques, glutes, hips, thighs, hamstrings and back muscles.

After I experienced a muscle related back injury in May 2013, I have learned SO much
about these muscles and why they don't need to be overlooked. There are so many benefits 
to having a strong core. A strong core can help prevent back pain, can help with postural 
imbalances, and can improve not only your athletic performance, but your day to day life.

I now include these core exercises in my regular workouts. I try to do these exercises three 
to four times per week. This certainly is not the only way to strengthen your core, 
these exercises are simply my own personal favorites at this time in my life.




{ My Favorite Core Exercises: }


1.  Plank 

  • Modified {Beginner} -  
                          begin on knees, holding for 5 - 10 seconds. Repeat as many times as
                          possible.
  

via


  • Intermediate 
                          hold for 20 - 30 seconds. Repeat as many times as possible.

via


  • More advanced
                        hold for 30 - 90 seconds.  Repeat as many times as possible.

via


Once you have mastered the more advanced version of the plank, there are many other

ways to make the plank more difficult. For today's post we will stick to the three main

variations of the traditional plank.




2.  Side Plank



  • Modified {Beginner} -  
                          begin with knees bent , holding for 5 - 10 seconds. Repeat as many times as
                          possible.


via


  • Intermediate 
                          hold for 20 - 30 seconds. Repeat as many times as possible.

via



  • More advanced
                        hold for 30 - 90 seconds.  Repeat as many times as possible.

via


There are also many ways to make the side plank more difficult. Again, for today's post we

will stick to the three main variations of the side plank.




3.  Glute Bridge



  • Beginner to Intermediate
                           Hold in raised position for 15 - 30 seconds. Repeat 3 - 5 times.


via



  • More advanced
                          Raise your hips so your body forms a straight line from your shoulders
                          to your knees. Brace your abs and lift your right knee toward your chest.
                          Hold for 2 - 3 seconds, then lower your right foot. Repeat with the other
                          leg. 

via







4.  Quadruped to Bird Dog


  • Beginner
                    Begin on hands and knees with your palms flat on the floor and shoulder-width
                    apart. Relax your core so that your lower back and abdomen are in their natural
                    positions. Without allowing your lower back to rise or round, brace your abs as if
                    you were about to be punched in the gut. Hold your abs tight for 5 to 10 seconds.
                    That's one repetition.


via



  • Intermediate to more advanced
                           Begin Quadruped exercise. Next, brace your abs, and raise your right arm
                           and left leg until they're in line with your body. Hold for 5 to 10 seconds.
                           Return to the starting position. Repeat on other side. Continue to alternate
                           back and forth. Keep your hips and lower back still, even as you switch sides.

via





Links for more core info:

The Best Core Exercises

Core Strength Training - Not Just About Your Abs

 7 Moves For a Stronger Core



Be sure to add some of these exercises to your fitness routine. There is so much more
to having a healthy body than just abs. Don't make the mistake of neglecting the 
other muscles in your core.


I'm linking up my Friday Favorites with ErikaAndrea,and Narci.  Hop over to their 
blogs to check out their favorites, plus more awesome link ups.















2 comments :

  1. Thanks for sharing, Kristian! I find side planks to be SO hard!

    ReplyDelete
    Replies
    1. You are welcome! :) Thanks for reading and commenting! Yes, same here. They just never get any easier, do they?!

      Delete

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