Fitness Friday {Strong Core}

Friday, January 13, 2012  at 12:07 PM
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Happy Friday! It's time to bring you the workout of the week. I've been pretty consistent in training with my 12-week Jamie Eason Live Fit program, but I still like incorporating some of my favorite exercises that help build stability, strength and your core.

Your core is really important part of your body and often neglected. It's used in everyday activities like running, sitting, reaching, etc. By building up your core muscles you are allowing your body to efficiently transfer force from the lower body to upper body and vice versa. If you ever notice but sometimes when performing a certain exercise you tend to lean over to one side. By strengthening your core muscles, we can avoid this and avoid injury.

There are numerous activities that can help you get a stronger core including Pilates, yoga, and strength training. The exercise I chose are some of my favorite exercises, because they not only target your abs, but other parts of your body as well.

The exercises may sound intimidating, but once you get one or two reps in, they should come easily. You will also become better at these exercises by incorporating it into your workout 2-3 a week. For a more advanced workout, you can add some ankle weights or dumbbells for a greater burn.



Warm up

  • 20 Walking Lunges with Bicep Curl 
  • 20 High Knees 
  • 1 minute Jumping Jacks

Exercises

  • Pistol Squat (One legged squat) - Begin with weight distributed on single leg, with opposite leg extended out in the air in front of you. Slowly squat down keeping knee aligned with toes. To help keep your balance, extend your arms out in front of you. Keep your core tight and upper body upright. Rise back up and repeat.

  • V-Sit Military Press - In a v-sit up position, position your dumbbells at your shoulders and press up. Keep core tightened and back aligned in 45 degree angle with ground.

  • Squat with Side Kick - Stand with your feet wider than shoulder and toes pointed forward. Keep your shoulders back and hips tucked. Slow squat down and lower your body until hamstrings parallel to the floor. Pause and kick out your leg. Return to squat position and repeat with opposite leg. Extend back up and repeat.

  • Side Plank Hold & Oblique Twist - Begin by lying on your right side and push up so that your body is supported by right arm and your feet are stacked on top of each other. Straighten your left arm (with dumbbell for advanced), reaching for the ceiling and hold for few seconds. Sweep your left arm down, bringing your hand to your right hip, and twist your body, turning it towards the floor while keeping the rest of your body in place. Squeeze the abs and hold for 2 seconds, then go back to repeat.

  • Goblet Squat - Hold a dumbbell vertically in front of your chest, cupping one end of the dumbbell with both hands. Keep your elbows pointed down toward the floor, and perform a squat. Then push back up.

  • Plank with Diagonal Arm Lift - Get into a pushup position, keep your forearms on the floor. Keep your torso and core steady, making sure you are parallel with the ground. Raise your right arm forward. Hold for 2 seconds then lower back down and repeat with other arm.

  • Shoulder Bridge - Lie on back with both feet on the floor and back flat on the floor. Press both feet into the floor so that your hips come up off the ground. While maintaining stabilization pick one leg off floor so that you are stabilizing with just one foot. Return to the starting position keeping your hips off the ground the entire time and repeat with the other leg.


Repeat each of these exercise for a total of 10-12 times each side (if applicable) for total of one set. This should take you about 15-20 minutes.

For more advanced workouts, you can repeat two more times.

***I am taking part of the Bliss 6 Week Challenge which asked me to blog about my favorite 15 minute workout routine. This definitely hits the spot!***