In keeping with the strength-building workouts from the last couple of posts, today I want to focus on the core. We’ve done other core workouts, like Save Our Seas, but ab workouts are great in that you can practically do them nearly every day. Our abdominal muscles are particularly strong and can take a fair amount of tearing and strengthening before they need to rest and heal.
So, today we’re going to focus on strengthening your core muscles. These muscles include your obliques (external and internal), your transverse abdominis and rectus abdominis. They also include back muscles- your erector spinae, multifidus, and semispinalis.
Same as Tuesday, and last week, this workout will take some time, but that is the idea. Slow down, focus on form and function. Use the full two minutes of rest between the rounds, and even pause for 20-30 seconds between exercises. Your core is strong, so don’t let your brain tell you this is hard. You can do it.
Again, warm-up for 5-10 minutes with a light cardio exercise, then do some light yoga stretching before you begin.
Fit to the Core
3 Rounds- Rest 2 minutes between each round (and pause for 20-30 seconds between exercises, or as needed)
- 20 V-ups
- 20 Bird-Dogs (10 each side)
- 20 Sea Star Crunches
- 20 Bicycle Crunches
- 20 Penguin Crunches
- 20 Flyaways
- 20 Dragonflies
To cool down, do light, easy stretches- cat-cow is great for after core-work.
If it hurts to laugh tomorrow, maybe go a LITTLE easier next time, but that IS a sign you stretched and tore some muscles, which will strengthen your core.