HEALTH: Day 3: You're on Your Way to a Stronger Core!

jueves, 21 de enero de 2021

Day 3: You're on Your Way to a Stronger Core!

You're halfway through the challenge, and well on your way to a stronger core.

Keep up the great work!

“Does your back hurt when you do core exercises? This is very common, and that's because your back is part of your core! When your abdominal muscles become fatigued, the surrounding musculature has to pitch in to help complete the activity. The best way to reduce this pain is to continue your core training program. Over time you will find that you can complete more and more reps without experiencing any pain in your back. (This only applies to muscular pain, which is like a deep burn as opposed to a sharp or shooting pain. If you experience this kind of pain, stop the exercise immediately.)” — Heather Black, CPT, of the Verywell Fit Review Board

Warm-Up: Pilates Roll Up

This is a classic Pilates move that warms up your spine and abdominal muscles by putting them through a wide range of motion at a gentle pace.

Do 10 reps, slowly.

LEARN MORE

Boat Pose

In addition to abdominal strength, boat pose works your deep hip flexors—the muscles that get lazy when you sit too much. It will also help you build your balance.

Hold the boat pose for 5 breaths. Rest and repeat 2 times.

LEARN MORE

Ab Tuck

The tuck can help you to strengthen your midsection and improve your posture.

Aim for 10 reps.

LEARN MORE

Spine twist

Spine twist increases your range of motion. It also helps to keep your trunk flexible by training it to spiral on the central vertical axis, while maintaining the support of a stable pelvis.

Do 10 reps.

LEARN MORE

Pilates Push Up

This is a total body exercise that strengthens your arms and shoulders while using your abs and core muscles to stabilize your torso. Your legs get involved with a stretch to your hamstrings at the back of your thighs. This move can help you develop strong muscles to improve your quality of life and ability to perform daily activities.

Aim for 10 reps. (Take breaks between reps if you need to!)

LEARN MORE

Alternating Superman

This is one of the easiest and most effective ways to improve core strength in your lower back and obliques.

Do 20 reps. Rest, then do 20 more reps.

LEARN MORE

Cool Down: Trunk Rotation

Trunk rotation improves core strength, stability, flexibility, and mobility of your spine. It's also a feel-good move that helps you stretch, relax, and cool down at the end of your workout.

Rotate your knees from side to side, holding it for several seconds on each side. This should feel like a soothing way to end your ab workout for today.

LEARN MORE