Core Burnout Workout
Most of us could benefit from working on our core strength, myself included. When our core is weak, our low back tends to "take over" when we do certain movements, leading to low back pain, as well as poor posture.
Core work isn't all about crunches or sit-ups either. In fact, those two movements aren't the best exercises for your core anyway! Instead, I like to focus on stabilization when it comes to core work.
Add this core burnout to the end of any of your workouts this week, and let me know how it feels!
Here's how to do the movements:
Bicycles: On your back, place your hands behind your head. Bring your legs up to 90 degrees. Reach your left elbow toward your right knee as your left leg shoots out straight. Repeat on the other side. That is one rep.
Plank Shoulder Taps: On your hands and knees, keep your body in a straight line from shoulders to knees as you take your left hand off the ground and tap your right shoulder. Repeat with your right hand and left shoulder. Maintain a solid plank position, and don't sway your hips side to side. For a more advanced version, go up on your toes.
Deadbugs: On your back, bring your hands straight up in the air and your knees up to 90 degrees. Tuck your pelvis so that your low back is on the ground. It must stay on the ground for the entire movement. Keeping your low back on the ground, extend one leg out straight. Slowly bring it back in, and then repeat with the other leg. Do not rush these. The lower and straighter your leg is, the harder the movement will be.
Ab Rows: Sit up with your knees bent, heels on the ground, toes up. Place your hands behind you with your fingers toward your toes. Lift your feet off the ground and extend them straight as you lean back slightly. Return back to start and repeat. Taking your hands off the ground makes the movement harder.
Supermans: On your stomach, extend your arms and legs out straight. Lift them slowly off the ground, squeezing your glutes and hold for five seconds. Lower and repeat.