• Maeve Kavangh, PT

๐€๐๐ฏ๐š๐ง๐œ๐ž๐ ๐‚๐จ๐ซ๐ž ๐—ช๐จ๐ซ๐ค๐จ๐ฎ๐ญ - ๐๐š๐ซ๐ญ ๐Ÿ โ†™๏ธโฃโฃโฃโฃ

Here is four more exercises that will test your core strength ๐Ÿ”ฅ Again, I would consider these exercises advanced, so if you need to modify please do โ†™๏ธโฃโฃโฃโฃ โฃโฃโฃโฃ โ€ผ๏ธ With all of these exercises good form is paramount - think about those deep inner core muscles - your TVA & wrapping it like a corset around your stomach, think about lifting up through your pelvic floor & engaging the glutes (which connect to your pelvis & lower back). For three of the exercises your hands are on the floor & you are in the plank position- this can place a lot of load on the shoulder area. Try to think about shoulders away from the ears in this position & a nice long spine. โฃโฃโฃ โฃโฃโฃโฃ ๐—ช๐จ๐ซ๐ค๐จ๐ฎ๐ญ โฃโฃโฃโฃ โฃโฃโฃโฃ Perform each exercise for 30 seconds & rest for 10 seconds and 3-5 rounds ๐Ÿ’ช๐Ÿ’ช Adjust the work/rest period to your own ability.โฃ Below are a few teaching & safety points.โฃโฃโฃ โฃโฃโฃโฃ 1๏ธโƒฃ Plank Toe Taps - hinge from the hip to bring your right hand towards your left foot and tap, keeping the spine elongated. โฃBe sure to stay long through your torso, donโ€™t arch your backโฃโฃโฃ โฃโฃโฃ 2๏ธโƒฃ Plank Pendulums - try not to let your hips dip.โฃโฃโฃ โฃโฃโฃโฃ 3๏ธโƒฃ Russian Twist - I used a kids ball but you can use a dumbbell, medicine ball or no weight at all. Keep your feet on the ground to make it easier. Start off with your knees bent and your back straight at a 45-degree angle to the floor (think v shape). โฃโฃโฃ โฃโฃโฃโฃ 4๏ธโƒฃ Mountain Climbers - keep your back flat & your hips down. โฃโฃโฃ โฃโฃโฃโฃ Best of luck & please DM me if you have any queries ๐Ÿ’ช๐Ÿ”ฅโฃโฃโฃโฃ โฃ Back to school full body workout next week ๐Ÿ™Œ๐Ÿ™Œโฃ โฃ


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