Three-Minutes to a Stronger Core!

I have received several inquiries from our Patch readers regarding core workouts.  Here is a quick effective challenging core workout that delivers results!  These exercises will tone and chisel your core along with increasing core strength and endurance, and a great upper body workout as a bonus! You can pair this core workout with your regular workout or just alone, repeat as many times as needed.  Remember quality over quantity!

Forearm Plank 1 min. hold

• Start on all fours place elbows under shoulders, palms flat, fingers wide (or fold hands)
• Put weight into the forearms, not the shoulder joint pressing the floor away from you
• Extend legs and curl toes
• Draw belly into spine, lengthen through the crown of head and heels and draw shoulder blades down the back (not winging forward)
• Key here is to keep your shoulders, hips, heels in a straight line (hips are not elevated)
• Note: Do not tuck tailbone; this will prevent the deepest abdominal muscle
  from contracting
• Don’t forget to breathe!
  Note:  if you are new to this exercise, bend knees, it is easier.

Side Bridge on the Side w/Rotation – 30 seconds

• Start on your left side, legs extended and stacked.  If you are new to this
  exercise, bend the knees
• Place left elbow directly under shoulder, forearm and hands flat
• Place weight in the forearm like Plank, not in the shoulder; continue to press the floor away from you
• Draw belly to spine and lift up hips, if you are new to this exercise stay here.
• If you want more of a challenge, place right fingertips behind right ear, take elbow and rotate to the floor and come back up!
• Don’t forget to breathe here as well!
• Once 30 seconds have been completed, switch sides

Plank/High Push Up Position – 1 min (same as Forearm Hoover, expect on Wrists/Hands)

• Start on all fours place WRISTS under shoulders, palms flat, fingers wide
• Put weight into the hands not the shoulder joint pressing the floor away from you
• Plug down through the thumb and index finger, helps prevent the wrists from turning outward
• Extend legs and curl toes
• Draw belly into spine, lengthen through crown of head and heels,
  draw shoulder blades down the back (not winging forward)
• Key here is to keep your shoulders, hips, heels in a straight line (hips are not elevated)
• Note: Do not tuck tailbone; this will prevent the deepest abdominal muscle
  from contracting
• Smile, hold and breathe!

Thanks for those e-mails!  Let me know how you like this mini core workout!

Lynn MacDonald
ACE Certified Personal Trainer
Registered Yoga Teacher

www.getcorepower.com
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