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YOUR ULTIMATE CORE WORKOUT
The core! Everyone is talking about it, but what is it? Plain and simple,
your core muscles are the deep muscles within your abs and back that
attach to your spine and pelvis. They stabilize and balance your body. When they are weak, you increase your chance of injury and your posture suffers. This workout incorporates exercises used in your functional daily routine and will reduce your risk of injury—and can give you a tight, toned body when done with a regular exercise routine and proper eating. So add some core work into your program and feel (and see!) the difference.
The Heisman Lunge
If you have a medicine ball, great—go get it! If not, grab one of the kid’s balls and begin in a lunge position. Lower yourself into a lunge, and as you straighten, bring your back leg up and balance on your front leg. As you bring the leg up, twist your body to your back leg that is raised. Bring your leg back down and repeat 15 times. Do three sets on each leg.
Scissor Abs
Lie flat on your back with your legs completely straight and your arms overhead. Bring your left arm forward and your right leg up and touch. Repeat with your right arm and left leg. Complete 25 times on each leg and do three sets.
Wood Chop
Use an exercise band and attach one side to a low bench, couch or chair. Stand to the side of the band. Grab the other side of the band with both hands and bring the band up and across your body to a straight pose. Bring back down and repeat on each side 20 times for three sets.
Single Mini Squat
Grab a medicine ball or your little angel’s ball that’s around the house. Hold the ball out in front of you and balance on one leg. Bend the knee and move your body into a mini squat. Repeat on each leg 10 times for three sets.
Push-Up Plank
Get into a push-up position. You can begin on your knees if you choose. Perform a push-up with your chest dropping to the ground. As you straighten your arms, come off of your knees and hold a plank for three seconds. Drop back down to your knees and repeat 12 times. Do three sets.
Plié and Sway with a Jump
Begin in a plié position. Have your hands raised over your head. Perform a plié, and as you come up, move into a plié jump squat. As you land, you will move into a core twist each way. It’s actually fun! Repeat 10 times for three sets.
Do these easy and effective core exercises to tighten those deep spinal muscles, which will keep you healthy, strong (read: able to lift your kids) and active, minus injuries.
For more family fitness tips workouts and mama info, visit Mommy-Moves! at www.mommy-moves.com.
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