Are you ready to carve your core? Join me in this 10-minute total core crush!
You don’t need much time or any equipment to complete this low-impact circuit, it will aim at your core from all directions and give you a great burn.
Your core Composed of multiple layers of interlocking muscles, these muscles work together and are the center point of almost every action you do. Strengthening and balancing these muscle layers is the key to maintaining good exercise and preventing injuries.
In order to build a strong and healthy core, you must train all the muscles of your torso-not just your abs!
I will discuss it with you and provide you with some modifications and changes as we proceed so that you can be where you are and make it your own.let us #stopdropandbettyrock!
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10 minutes total core smash
Click here for detailed written form notes and moving instructions.
Equipment: None
Format: Perform each action according to the specified number of repetitions and repeat 2 rounds.
Action 1: Cross-body sit-ups (12 on each side)
- Begin to lie on your back, bend your knees, and gently press your core into the mat to activate the blueberry spine.
- Place your right hand behind your head and cross your left ankle on your right knee.
- Lift your chest from the mat (don’t put your chin on your chest or pull your neck), then use your right elbow to pass through your body and tighten toward your left knee.
- Slowly lower yourself and repeat.
- Finish all the representatives on one side, then switch sides.
- Optional: For additional core training, keep one leg bent and stretch the other leg (rather than straddling the knee). When you lift your chest, pull the stretched leg in toward your upper body and then stretch it out.
Action 2: Cactus arm stretch (10-12)
- Return to your mat, keep your back flat against the ground, press your lower back into the floor, and bend your core and knees.
- Straighten your arms at a 90-degree angle and press your shoulders and elbows into the floor.
- Slide your arms up as much as possible while keeping your elbows and shoulders in contact with the ground.
- Optional: When you move through the cactus arms to add additional rear activation, lift your hips off the ground through your heels.
Action 3: Toe extension (10-15)
- Begin to lie on your back, with your feet together, your legs straight in the air, and your core gently pressed into the mat to activate the blueberry spine.
- Lift your shoulders off the ground by pulling your chest up (don’t tuck your chin into your chest) to reach your toes.
- Slowly lower yourself and repeat.
- MOD: Bend your knees instead of keeping them straight and reaching the ceiling.
Action 4: Swimmer (20)
- Lie on your stomach with your arms and legs straight and stretch out to the front and back walls.
- Raise your right arm and left leg upwards at the same time, then alternate your left arm and right leg, repeating back and forth.
- Keep your lower back slightly contracted during “swimming” and keep your eyes neutral to avoid neck tension or overextension.
- MOD: Put your fingertips on the floor to support your upper body and isolate only the legs.
what do you think? Let me know how you do it! If time and energy permit, please feel free to come back and repeat this exercise, and share this exercise with people who might like it!
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