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 workout fun and interesting.
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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.
 
Heather's Tip 
“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.
 
LEARN MORE
 
 
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.
LEARN MORE
 
 
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.
 
LEARN MORE
 
 
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.
 
LEARN MORE
 
 
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.
 
LEARN MORE
 
 
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.
 
LEARN MORE
 
 
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.
 
LEARN MORE
 
 
CONGRATULATIONS!
You've completed day 2 of the Verywell Fit 5-Day Core Challenge.
 
We'll see you again the day after tomorrow!
 
SHOPPING TIPS
The Best Pieces of Core Strength and Stability Gear to Enhance Your Workout
READ NOW  ›
How to Choose the Right Exercise Ball
READ NOW  ›
The 7 Best Ab Machines of 2020
READ NOW  ›
The 8 Best Exercise Mats for Your Home Workout
READ NOW  ›
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