After completing your 3 minutes of strength training, you will continue directly to the next part of the workout without resting.
2 Minutes of Core Strengthening Exercises
This part of the workout focuses on your midsection – the muscles of your abdomen, hips, and back. The stronger your core is, the stronger you’ll be in everything you do. Also, strengthening the muscles of the lower back, hips, and abdomen helps prevent back problems. Four out of five adults will have back pain at some point in their lives. I’d like you to be in the 20% of people who do not have this problem!
Each 10-minute circuit includes two exercises to flatten your stomach, strengthen the muscles that surround your trunk, and improve your posture. The exercises I have chosen for you to complete are performed with using your bodyweight (for example, crunches), but if you’d like you can use inexpensive equipment (for instance, an exercise ball) to enhance the intensity of the movement. You’ll perform as many repetitions of each exercise as you can, without losing the correct form, for 60 seconds.
Your core-strengthening workout will be like this:
• 60 seconds – as many repetitions as you can do for stomach Exercise #1
• 60 seconds – as many repetitions as you can do for back and/or hip Exercise #2
Grand total: 2 minutes of activity
Together these two core exercises will firm and strengthen your abs, hips, and upper and lower back.
Core Exercise #1: Cross Arms Ab Crunch-
The Crossed-Arms Ab Crunch provides you with a great way to tighten your abdominal muscles. In this exercise, with your arms crossed over your chest, you will lie on the floor and raise your shoulders and upper back off the ground holding the highest position for a count of two while tightening you abdominal muscles. Slowly lower down to the starting position and repeat as many times as you can in one minute.
Core Exercise #2: Lying Down Back Extensions:
The Lying Down Back Extensions, is a simple but effective exercise for strengthening your lower and upper back. With this movement, you lie on your stomach and raise your upper body off the ground.-holding the extended position for a count of two and then lowering down and repeating as many times as you can in one minute.
More to come in the next blog! Start small-but FINISH STRONG!
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