• Maeve Kavangh, PT

Core & Abs Routine ⁣↙️ ⁣


⁣⁣⁣⁣Developing a strong torso means building both core stability (those deep internal muscles close to the spine) and core strength (think “six pack” abs). ⁣Build core stability first, and then build core strength. It’s important to get the deeper muscles working first, as when they are strong everything else will fit into place. ⁣

Let’s get started ⁣⁣⁣↙️⁣

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You need a set of Dumbbells (DB) & a Mat. (This can be performed with DBs if you don’t have them). Complete 3-4 rounds of each exercise for 30 seconds & rest for 10/20 seconds x 3-4 rounds. Adjust the work/rest period to your own ability.

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1️⃣ Bear DB Pull Through ⁣(up on toes)

2️⃣ Bear Forward & Back⁣ (up on toes)

3️⃣ Controlled Mountain Climbers⁣

4️⃣ Seated Overhead Press⁣

5️⃣ Slow V Crunches⁣

6️⃣ Plank Pendulums ⁣

7️⃣ Side Plank Knee Raise with Leg Lift⁣

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Some tips❗️⁣

🔹With all of these exercises good form is paramount - think about those deep inner core muscles & wrapping it like a corset around your stomach. ⁣⁣⁣⁣

🔹Squeeze the glutes (which connect to your pelvis & lower back). ⁣⁣⁣⁣

🔹 Think shoulders blades pushed down.⁣

🔹 Bear exercises wrists under shoulders, knees under hips.⁣

🔹Seated Shld Press - bend knees slightly if hamstrings feel tight & you can’t sit tall.⁣

🔹Keep your back connected with the mat on exercise 5 & don’t extend the legs out if you find back is arching.

🔹Plank exercises - elbows under shoulders, squeeze glutes & thighs.⁣

Best of luck & please DM me if you have any queries 💪🔥⁣⁣⁣⁣⁣

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