Daily Core Routine
Happy December Movers!
With all of the Thanksgiving foods sitting in our bellies and all of the sugar waiting for us over the next month, I figure it would be a good idea to share with everyone a good daily core exercise routine to help burn off that belly. This routine should take about 8 minutes to complete fully, but will draw attention to the muscles that we don’t tend to use on a regular basis, especially for those who sit all day at a desk.
Lock Clam
Begin laying on your side with the bottom leg straight and the top leg bent and knee resting on the ground
Next, roll the hips forward slightly
Then lift the top knee toward the ceiling while keeping the foot on the lower leg (straight leg)
Perform 20 reps
2. Front Plank
Begin in the push-up position with the elbows directly under the shoulders and the hands spread apart with the feet spread apart to about hip width
Keep the back level without letting the pelvis sag or with the butt sticking up into the air
Hold for 30 seconds repeat 2x
If it’s too difficult to hold for 30 seconds, drop the knees to the surface and perform in a modified position
3. Side Plank
Begin lying on your side
Place your bottom elbow directly under the shoulder and the top arm resting on the hip
Straighten the hips and lift the pelvis off the ground to achieve a straight line from feet to head
Hold for 15 seconds repeat 2x on both sides
4. Shoulder Taps
Begin in the push-up position with the hands directly under the shoulders and feet about hip width apart
Maintain a straight back without arching the spine or dropping the pelvis
Lift one hand to touch the opposite shoulder and then return to the starting position
Repeat on the other side
Do not roll the body when lifting the arm
Perform 20 reps each side
5. Prone Hip Extension
Begin by lying face down on the floor or bed
Bend one knee to 90 degrees to the foot is sticking straight up in the air
Lift the bent knee into the air without arching the back
Perform 20 reps on both sides
