At-Home Workouts - BASIC CORE
BASIC CORE
Physical fitness is an important coping mechanism for those of us trying to keep anxiety at bay and maintain a sense of normalcy and well-being. Watch these at-home basic core workout videos for instruction while you quarantine!
1 . Bird Dog Exercise (Birddog)
Sets: 1 | Weight: body weight | Reps: 10 each side
One of the best core and balance exercises, While on your hands (below the shoulders) and knees(below the hips) extend one leg and opposite arm long(not above the hips or shoulders) Alternate sides. Brace your core by pulling up on your belly button and rib cage as you extend your arm/leg.
2. Side Plank Kneeling
Sets: 1 set each side | Weight: body weight | Reps: 10-12
Lift Hips up and down-working the obliques. Elbow below shoulder; weight distributed between elbow and knees. Brace your core.
3. Pillar Bridge
Weight: body weight | Reps: 12 | Time: count of 5
1. Lie facedown in a push-up position, with your forearms resting on the floor.
2. While exhaling-Push up off your elbows, supporting your weight on the forearms. Tuck your chin so that your head is in line with your body. Pull your toes towards your shins. You can lift your hips onto your knees or toes (more advanced).
3. Hold your body in a straight line for the prescribed amount of time and lower down while you inhale. Perform this lift 10 -12 times
Be sure to: Keep your stomach tight and do not allow your hips to sag.
You should feel it: Working your shoulders and torso.
4. Glute Bridge
1. Lie face up with your arms at your sides, your knees bent, and your heels on the ground.
2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line.
3. Hold for 1 to 2 seconds, and then return to the starting position.
4. Continue for the remainder of the set.
Be sure to: Fire (squeeze) your glutes to lift your hips off the ground.
You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.
