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.
Intermediate Core Activation Exercises
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.
Similar to the plank, this is done on the side. Recruiting your obliques, glutes and core. Again resting on your forearm, keeping your top arm on your hip if you can to avoid you rolling forward or backwards. Hold this for 15 seconds, and repeat 5-10 times. Complete this on both sides.
Lie on your stomach. Keep your hands by your side, lift your head and chest off the mat, engaging your glutes (butt muscles), at the same time squeezing your shoulders blades together. Hold for 5 seconds and return to neutral. Repeat 10-20 times.
Similar starting position as the cobra, this time, extending one leg and the opposite arm, reaching forward, as if you were flying. Again 5 second hold, repeat on both sides for 10-20 reps.
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).