November 16, 2018

Core Strengthener

Fit Body:

Floor Core Hold

Strengthen your core with this one move. Here’s how: Lie on your back. Place both arms on the floor along side your body. Tuck your chin toward your chest. Lift both feet up off the floor, and then lift your upper body up off the floor. Support your torso by leaving your forearms on the floor. Find your balance point and hold for 3 deep breaths, and then release. Do 5 reps.

 

*Consult your physician before performing exercise.

Side Plank for a Strong Core

Fit Body:

Side Plank for a Strong Core

Begin lying on your right side on the floor. Place your right hand directly below your right shoulder. Keeping your body and legs straight lift your body up off the floor. Hold for a count of 10-15, and then release. Repeat lying on your left side. Lift and hold for 10-15 seconds, then release. For more of a challenge, hold your top arm straight up, perpendicular to the floor, with your palm forward.

Creative Abs

Fit Body:

Creative Abs

Get creative with your ab exercises. Your abs and core work during all of your daily activities. Sometimes your core works to bend and twist. Other times, your core works to stabilize against movement by preventing bending and twisting of your torso. Your core is a multi-layered, multi-functional group of muscles.  Here’s how to get creative with your abs: Begin by choosing your base-move, for example a crunch or a plank. Once basic form is mastered, add a moving challenge. A moving challenging is moving an arm or leg in any pattern (forward/backward, side/center, up/down, in/out) to challenge core stability. Adding a creative touch into your ab workout will keep motivation high and results coming.

 

Strengthen your Abs: Crunch…Plus!

Get Fit Quick Tip:

Crunch-hold with both legs up!

 

To target your core try this crunch exercise:

Lie on your back on the floor. Lift both legs up, with your knees over your hips and your lower legs parallel to the floor. Next, lift your shoulder blades up off the floor to establish your starting position. For more of a challenge, extend both arms straight off the floor along the side of your body. Hold this position for 2 deep breaths or 10 seconds, then release. Do 3-5 reps.

 

*Consult your physician before performing exercise. This exercise is not for those with back injury concerns.

 

Ready to Challenge Your Abs?

Get Fit Quick Tip:

Toe touches!

Ready to challenge your abs? Do Toe Touches with your Crunches. Here’s how: Begin lying on your back on the floor. Raise both shoulders up off the floor. Lift your right leg up toward your chest and reach your left hand toward your right shin, then slowly release. Next lift your left leg up toward your chest, reach your right hand toward your left shin. Start with 10 reps.

 

*Consult your physician before performing exercise.

 

 

Strengthen Your Core

Get Fit Quick Tip:

 Ab Tuck 

To build core strength implement this ab exercise into your routine. Begin seated on the floor. Lean back slightly and lift both legs up off the floor, then extend your knees. Hold both arms straight out in front of you to stay balanced. Next lift your torso, and bend both knees pulling them in toward your chest. This completes 1 rep. Start with 10 reps.

 

*Consult your physician before performing exercise.

Challenge Your Plank!

Get Fit Quick Tip:

Bird Dog Plank!

Begin in a plank on your hands and toes. Keeping your torso stable, lift your right hand and left foot about six inches off the floor. Without rocking your torso, lower your right hand and left foot and immediately lift your left hand and right foot. Repeat until 10 reps total are complete. The key is not how high you’re able to lift your hand and foot, but maintaining proper alignment and form when transferring from side to side.

 

*Consult your physician before performing exercise.

 

Legs ‘n Core!

Get Fit Quick Tip:

Strengthen your legs and core with this balance exercise!

 

Stand on your right leg only. Bending from your hip only, lean forward until your torso is parallel to the floor. Lift your left leg so it is in line with your torso. Hold your arms wide to assist with balance. Tuck your chin into your chest and hold for 10 seconds. Release. Repeat standing on your left leg only.

 

*This exercise is for intermediate/advanced exercisers without injury concerns. Consult your physician before performing exercise.

 

 

Ab Tuck and Crunch

Get Fit Quick Tip:

Ab Tuck and Crunch

If you’re looking to challenge your abs, try this move. Begin lying flat on the floor, next lift up your upper body with your arms in front of you for balance. Then, lift both legs up off the floor to your starting pike position. Next, exhale and pull both knees into your chest while stabilizing your torso in the incline position. Inhale and return to your staring pike position. Repeat 10 times.

 

*Consult your physician before performing exercise. This exercise is for those without injury concerns.

Up for an Ab Challenge?

Get Fit Quick Tip:

Plank with Knee Ups!

Up for an ab challenge? Take your planks up a notch by adding this simple move. Begin in a regular front plank. Next, bend your right knee and bring your knee toward your chest. Maintain neutral spine and pull your belly button up. Then, extend your right knee, kicking your leg straight out behind you. Repeat 10 times, then release to your front plank. Next, repeat the same motion bending your left knee toward your chest. Do 10 times. Control your entire range of motion and maintain proper form.

 

*Consult your physician before performing exercise.