More Great Core Muscle Exercise! Workout 5 in the 30-Day Core Conditioning Challenge
Core Muscle Exercise for Wonderful Health!
30-Day Core Conditioning Challenge Workout #5
1) Standing Knee to Elbow March- Stand tall with you hands behind you head, elbows out the side. Keeping your back straight, lift your right knee to touch your right elbow. Repeat on left side. Remember to bring your knee to your elbow, not your elbow to your knee. Do this core muscle exercise for 15 seconds each side.
2) Standing Knee to Elbow CrissCross- Stand tall with you hands behind you head, elbows out the side. Keeping your back as straight as you can, twist your torso and lift your right knee to touch your left elbow. Repeat on opposite side. Remember to bring your knee to your elbow, not your elbow to your knee. Do this core muscle exercise 15 seconds each side.
3) Plank Rotational Kicks-Start in a plank position(push-up position) w/your hands directly beneath your shoulders. From this position, keeping your hips low, draw your right knee into your chest as far as you can. Rotate to the left side of your body and kick your right leg out as straight as possible. Repeat. Do each leg for 30 seconds
4) Hover w/Toe Taps and 1 Arm Lift-Start on your belly with your elbows directly beneath your shoulders, chest lifted high, and your toes curled under. Lift your body off the floor so you form a straight line from your heels to the top of your head. Draw your bellybutton in slightly to stabilize. Lift your left arm off the floor. Tap your right toe to your left heel. Take long slow breaths. If you need to make the Hover easier, keep your knees on the floor. Do 35 seconds on each arm.
5)Single Leg Kickbacks- Start on your hands and knees with you hands directly beneath your shoulders, and you knees directly beneath your hips. Lift your knees an inch off the floor. Now you are on your hands and toes. Lift your right foot off the floor. Hop(or walk) your left foot backwards into a plank position. Then hop(or walk) your foott forward to the starting position. Your back should be in a neutral position with your bellybutton drawn in slightly to stabilize. Do this core muscle exercise for 30 seconds on each foot
6)Left Side 1 Leg Hover- Start on your side with elbow under your shoulder, chest held high, your legs extended and your feet stacked on top of one another. Lift your top leg, take an deep breath in and lift your hips off the floor until your body forms a nice long line from your foott to your head. Hold this core muscle exercise for 45 seconds
7)Side-to-Side Back Extension- Start on your belly with your arms extended over head, thumbs facing up, palms facing out. Take a deep breath in and lift your arms, chest and legs off the floor as high as you can. While staying as high as you can and keeping your arms and legs off the floor roll to your right side, back to center and to your left side. Repeat this sequence. Keep your chin tucked under so your neck stays in alignment with the rest of your spine. Do this core muscle exercise for 1 minute.
8)Right Side 1 Leg Hover- Start on your side with elbow under your shoulder, chest held high, your legs extended and your feet stacked on top of one another. T Lift your top leg, take an deep breath in and lift your hips off the floor until your body forms a nice long line from your foott to your head. Hold this core muscle exercise for 45 seconds
9)Single Leg Hip Lifts- Lay on your back with your knees bent. Lift your left leg up into the air. As you exhale draw your belly button to your spine gently and press your hips off the floor as high as you can with your right leg. Then lower. Take 2 seconds to lift and 2 seconds to lower. Repeat on other leg Do each leg for 45 seconds
Remember to breath while you do this workout and to honor your body. We all start from our own place and we get better. Do what you safely can and have fun!
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