Summer Core Workout for Everyone
This core workout will strengthen all your core muscle groups. For this reason it should be done completely or not at all, as missing out exercises will leave your unbalanced in your muscle groups.
This is not a cardiovascular workout, so you could add a CV element to your workout to include fat burning. Do this by simply adding 2 minutes of skipping or going up and down stairs between each of the first exercises to turn this into a CV and toning based routine.
Either way , start by doing as many of each of the exercises below as you can in 1 minute. Record this, then the next time try to beat this number. If your neck or back hurts you should stop and proceed to the next exercise.
Bridge or single leg bridge
Chose the option that works for you
Repeat as many times as you can in a minute. Rest as often as you need.
Squeeze bottom, raise hips to bridge, lower hips down and repeat.
Reverse curl
Try to keep your feet as low as possible as you roll your knees to your chest.
Repeat as many times as you can in a minute. Rest as often as you need.
Keep your abdominal muscles firmly drawn in as you lower your feet to the start point.
Leg Lowering with bent or straight legs
Chose the option that works for you
Repeat as many times as you can in a minute. Rest as often as you need.
Keep your abdominal muscles firmly drawn in as you raise your legs to the start point. You should not feel pain or your back lifting or moving at all.
Cobra & Side Bend
Hold for as long as you can without back pain. Maximum 5 complete breaths.
You should be able to breath smoothly and easily.
Cat
Move smoothly between these position.
You should not feel any back or neck pain.
You should be able to breath smoothly and easily.
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