• Maeve Kavangh, PT

Beginner Core Exercises ..........💪🔥🔥

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I am demonstrating 🎦 some beginner core exercises that can be incorporated into your workouts. Exercises 3️⃣4️⃣5️⃣ will challenge your co-ordination and mobility. If you are struggling with co-ordination leave out the arms. ⁣⁣⁣⁣⁣

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1️⃣ Dead Bugs Arms only x 20 (10 each side)⁣⁣⁣⁣⁣⁣

2️⃣ Dead Bugs Legs only x 16 (10 each side)⁣⁣⁣⁣⁣⁣

3️⃣ Dead Bugs x 16 (8 each side)⁣ ⁣⁣⁣⁣⁣

4️⃣ Single Leg Stretch x 8 (4 each side)⁣ ⁣⁣⁣⁣⁣

5️⃣ Bird Dog x 16 (8 each side)⁣ ⁣⁣⁣⁣⁣

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🔥Repeat 2-3 times 💪⁣⁣⁣⁣⁣⁣

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Some teaching and safety points 👇⁣⁣⁣⁣⁣⁣

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▶️ Deadbugs – it’s important to keep your abs tight and lower back connected with the floor.  I have broken this exercise down so you are performing arms only first & then legs only. For the full movement you can just tap your foot down & not extend leg if your core isn’t strong enough. ⁣⁣ On the full movement, try not to let your lower or upper back arch as you perform the arm and leg movements.⁣⁣⁣

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▶️ Single Leg Stretch - Hands are generally placed on the outside of the legs, but I’ve mine placed in front.  Raise your head neck and shoulder blades off the mat, your belly button curls toward you spine. Extend your right leg straight in front of you, with left leg remaining bent in the starting position. ⁣⁣⁣⁣⁣

Inhale, switch legs. Straightening the left leg in front of you and right leg returns to the bent knee position with both arms around the top of the shin.  If you are new to the single leg stretch start with your legs straightening out to a higher position off the ground.⁣⁣⁣⁣⁣

Any neck or spine issues, please keep your head on the floor ⁣⁣⁣⁣⁣

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▶️ Bird dogs - line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Engage your core muscles so your back stays flat.  Exhale as the leg and arm goes out, inhale to return.⁣ Think SLOW. ⁣⁣ ⁣To make this easier slide your leg along the mat instead of lifting it up. ⁣⁣⁣⁣⁣

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Any questions please comment below or DM me.⁣⁣⁣⁣⁣

Maeve 😊


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© 2019 by Maeve Kavanagh, Personal Training

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