Welcome to week three. After last week’s program some of you may already be starting to feel stronger and more aware of your “core” in daily tasks and especially during your exercises. This week we are going to amp it up a little. If you are not feeling ready to progress then not a worry. Spend a week or two continuing on last week’s program before giving this a go. This week we are moving into intermediate core work.
Follow these links if you missed Core Series Part 1, and Core Series Part 2. Enjoy this new workout – and let us know how these workouts worked for you.
Intermediate Core Activation Exercises
- Start with a warm-up – whether that be a brisk walk or jog
- Move into some stretching from week one, Core series – Stretching,
- Then go over 1 or 2 exercises from week two that you enjoy and then .
Planking
Lie on your stomach on a mat with your forearms/ elbows on the mat. Rise up so you are resting on your forearms and toes, maintain your core, you will be drawing in under the belly button but this will be harder as gravity is not assisting you. Maintain a straight back at all times. Hold for 15seconds and rest. Aim for 5-10 reps at 15seconds. When you are feeling able increase in 15sec increments.
Bridging
Lying on your back, with your arms across your chest, engage your core, and lift your butt off the ground. Keep your core engaged to ensure your lower back doesn’t sag when you lift off the ground. Keep your torso straight like a bridge. Hold this for 5 seconds, repeat on both legs for 10-20 reps. This can be made harder by extending one leg while doing the exercise (single leg bridge).
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