• Maeve Kavangh, PT

𝐀𝐝𝐯𝐚𝐧𝐜𝐞𝐝 𝐂𝐨𝐫𝐞 𝗪𝐨𝐫𝐤𝐨𝐮𝐭 - 𝐏𝐚𝐫𝐭 𝟐 ↙️⁣⁣⁣⁣

Here is four more exercises that will test your core strength 🔥 Again, I would consider these exercises advanced, so if you need to modify please do ↙️⁣⁣⁣⁣ ⁣⁣⁣⁣ ‼️ 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. ⁣⁣⁣ ⁣⁣⁣⁣ 𝗪𝐨𝐫𝐤𝐨𝐮𝐭 ⁣⁣⁣⁣ ⁣⁣⁣⁣ Perform each exercise for 30 seconds & rest for 10 seconds and 3-5 rounds 💪💪 Adjust the work/rest period to your own ability.⁣ Below are a few teaching & safety points.⁣⁣⁣ ⁣⁣⁣⁣ 1️⃣ Plank Toe Taps - hinge from the hip to bring your right hand towards your left foot and tap, keeping the spine elongated. ⁣Be sure to stay long through your torso, don’t arch your back⁣⁣⁣ ⁣⁣⁣ 2️⃣ Plank Pendulums - try not to let your hips dip.⁣⁣⁣ ⁣⁣⁣⁣ 3️⃣ 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). ⁣⁣⁣ ⁣⁣⁣⁣ 4️⃣ Mountain Climbers - keep your back flat & your hips down. ⁣⁣⁣ ⁣⁣⁣⁣ Best of luck & please DM me if you have any queries 💪🔥⁣⁣⁣⁣ ⁣ Back to school full body workout next week 🙌🙌⁣ ⁣


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© 2019 by Maeve Kavanagh, Personal Training

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