• Maeve Kavangh, PT

Advanced Core Workout - Part 1

Back with some workouts to keep you motivated & inspired before the summer ends 😭 ↙️⁣⁣ ⁣⁣ Here are four exercises that will have your core on 🔥 I would consider all of 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). Also remember to keep the upper body relaxed with shoulders down & away from your ears. ⁣⁣ ⁣⁣ 𝗪𝐨𝐫𝐤𝐨𝐮𝐭 ⁣⁣ ⁣⁣ Perform each exercise for 30 seconds & rest for 10 seconds and 3-5 rounds 💪💪 Adjust the work/rest period to your own ability.⁣⁣ ⁣⁣ 1️⃣ Bear Taps - hands under shoulders, knees under hips. Perform with knees on the ground if you find your shifting to much through the hips.⁣⁣ ⁣⁣ 2️⃣ Side Planks - Elbow under shoulder, think nice long line from top of the head to feet - squeeze your bum & thighs to keep your body stable. ⁣⁣ ⁣⁣ 3️⃣ Swimming Kicks - very important to be strong in your core here. Keep that lower back pressed into the mat. Relax the shoulders, point your toes & flutter kick gently.⁣⁣ ⁣⁣ 4️⃣ Double Leg Stretch - reach your arms over your head and keep your legs long as you inhale. Extend as far as possible while keeping your abs pulled in and your lower back on the mat. Your upper body should stay lifted as you reach.⁣⁣ ⁣⁣ ➡️ To modify - keep your head on the mat instead of lifting it. Another option is to keep the legs vertical instead of lowering them. If it is difficult for you to straighten your legs fully, keep a gentle bend in the knees.⁣⁣ ⁣⁣ Best of luck & please DM me if you have any queries 💪🔥⁣⁣ ⁣⁣ Watch out for part 2 🔜


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© 2019 by Maeve Kavanagh, Personal Training

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