Here is a simple but effective core circuit to kick start your week. This 5-exercise workout will target all muscles of the core, leaving you feeling stronger and leaner. Combine this with your strength workout for a full body workout. You can do this workout 2-3 days per week, and can repeat the circuit 2-4 times depending on your fitness level.
1. Side Planks with Swiss Ball - using a small swiss ball, position the ball between both feet and assume a side plank. The instability of the ball adds to the challenge requiring you to keep the core muscles engaged the entire time. For an added challenge to this you can raise you top arm, or even have someone try to lightly push that hand down while you try to maintain the side plank position.
2. Inchworms - start with both hands and feet on the ground, shoulder width apart. Slowly walk your hands forward keeping you feet stationary. Once you reach the farthest point you can walk your hands out, now walk your feet forward towards your hands and continue to repeat this movement.
3. BOSU Ball Rotations with Medicine Ball - While standing on a BOSU Ball, and holding a 4-6 lb. medicine ball, rotate your torso from side to side, keeping your hips facing forward. make sure you maintain a slight knee-bend while doing this. This instability of the BOSU ball requires the recruitment of a lot of muscles.
4. Toe Touches - While lying down, raise your legs up towards the ceiling. Keeping your legs as straight as you can, use your core muscles to crunch and try to touch your feet with your hands. Return to the starting position and repeat.
5. Seated Russian Twists with Medicine Ball - Sit with your knees bend and upper back in a 45 degree angle (don't slouch). Maintaining a good solid straight back, rotate your torso from side to side as you try to bring ball towards the ground. For an added challenge, you can lift your feet off the ground, but make sure you don't strain your back doing so.
1. Side Planks with Swiss Ball - using a small swiss ball, position the ball between both feet and assume a side plank. The instability of the ball adds to the challenge requiring you to keep the core muscles engaged the entire time. For an added challenge to this you can raise you top arm, or even have someone try to lightly push that hand down while you try to maintain the side plank position.
2. Inchworms - start with both hands and feet on the ground, shoulder width apart. Slowly walk your hands forward keeping you feet stationary. Once you reach the farthest point you can walk your hands out, now walk your feet forward towards your hands and continue to repeat this movement.
3. BOSU Ball Rotations with Medicine Ball - While standing on a BOSU Ball, and holding a 4-6 lb. medicine ball, rotate your torso from side to side, keeping your hips facing forward. make sure you maintain a slight knee-bend while doing this. This instability of the BOSU ball requires the recruitment of a lot of muscles.
4. Toe Touches - While lying down, raise your legs up towards the ceiling. Keeping your legs as straight as you can, use your core muscles to crunch and try to touch your feet with your hands. Return to the starting position and repeat.
5. Seated Russian Twists with Medicine Ball - Sit with your knees bend and upper back in a 45 degree angle (don't slouch). Maintaining a good solid straight back, rotate your torso from side to side as you try to bring ball towards the ground. For an added challenge, you can lift your feet off the ground, but make sure you don't strain your back doing so.
No comments:
Post a Comment