HEALTH: Day 2: Classic Yoga & Pilates Moves To Work Your Core From Every Angle

martes, 19 de enero de 2021

Day 2: Classic Yoga & Pilates Moves To Work Your Core From Every Angle

We're mixing and matching your favorite workout styles to keep your core workout fun and interesting.

“If a core exercise is too tough, usually the best way to decrease the difficulty is to bend your legs. The further away your legs and arms are from the center of your body, the more your core has to work and the tougher the exercise becomes. As you continue your core training, you can gradually extend your legs as your abdominal muscles get stronger.” — Heather Black, CPT, of the Verywell Fit Review Board

Warm-Up: Cat-Cow Stretch

Let's warm up with cat-cow by moving your spine from a rounded position (flexion) to an arched one (extension). Each movement is done in conjunction with an inhalation or exhalation of your breath, making this an effective warm-up exercise for your spine.

Do 5 reps, slowly.

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Vertical Leg Crunch

The vertical leg crunch not only challenges your abdominal muscles, it is effective for recruiting your lower back extensors, and even your external obliques and internal obliques.

Aim for 25 reps.

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Dead Bug

The dead bug is an excellent exercise for promoting total core stability while improving contra-lateral limb engagement. This basically means the exercise helps teach you to effectively move opposing limbs in tandem while keeping your core stable and your back protected.

Aim for 25 reps.

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V Sit

The V-sit ab exercise builds core strength by working multiple areas of your core at the same time, while also challenging your balance.

Get into the V-sit pose and hold it for 10 seconds. Rest and repeat 2 times.

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Seated Oblique Twists

This exercise is extremely effective at targeting both your external obliques and internal obliques. You can do this without a weight in your hands, but if you're ready for the extra challenge of adding a weight, any heavy household item will do.

Do 10 reps. Rest and repeat 2 times.

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Downward Facing Dog

Downward Dog stretches your hamstrings and calves and strengthens your arms, legs, and back. The pose also strengthens the deep abdominal muscles that help stabilize your spine, and can help relieve back pain.

Hold this pose for 30 seconds, and work your way up to holding it for 1 minute.

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Cool Down: Upward Facing Dog

Upward facing dog helps to stretch your chest and abdominal muscles while strengthening your shoulders, triceps, forearms, and low back.

Hold this pose for 20 - 30 seconds, and repeat if desired.

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