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New Year, New Core

It is never too early too early to get a head start on your fitness goals. The break between holidays can be prime time to get in some gym time, especially if you have some time off work.

Here is a good core workout to end a gym session or to do at home on a mat. If you want to learn more contact Lawrence Park Health and speak with a Personal Trainer.

Up Up Down Down

  1. Start with your palms and feet touching the floor and your body in a straight line (push-up position).
  2. Lift your right hand off the ground and then place your right forearm on the ground where you hand just was.
  3. Do the same with your left arm.
  4. Now pick your right forearm off the ground and put your palm back on the ground.
  5. Follow again with your left arm.
  6. This completes one repetition. Do 10 reps and repeat twice.

 

 

Lift and Twist

  1. Stand with your feet hip-width apart and pressed firmly into the floor and hold a medicine ball (or other similar weighted object).
  2. Brace your abs in tight (as if preparing for someone to punch your stomach) and use your lower body to start the movement by bending your knees, sitting back into your hips, and reaching the ball down across the outside of your left leg.
  3. Stand up, swinging your arms across your body and up to the right while pressing your hips forward.
  4. Do 10-12 reps going from left hip to right shoulder, and then repeat on the other side

Boat Pose:

  1. Sit with your knees bent and together, feet slightly lifted off the floor.
  2. Reach your arms forward and shift your weight into your sit bones, draw your abs in tight, and lift your chest.
  3. Try straightening the legs as much as you can (forming a ‘V’ shape with your body) and hold this pose for 30 seconds to one minute, with even breathing.

Stability Ball Roll Out

  1. Kneel on floor or mat facing stability ball within arm’s reach. Straighten hips with subtle bend. Also straighten arms with slight bend, down in front of body. Place fists side by side on upper side of ball closest to hips.
  2. Lean forward and roll ridged arms out over ball. Roll forward as far as possible. Raise body back up by pulling arms back until kneeling upright in original position. Repeat.

 

Lauren Smith, Physiotherapy Assistance, Personal Training Specialist

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