I’m excited to bring back one of my favorite series, Fit Friday. Recently I have felt that I’ve moved away from fitness posts by focusing more on running. I want to get back to my roots though, so, while there still may be a running workout on Fridays from time to time, you will generally find some type of strength workout. I introduce you to Fit Friday #1: For the Core.
Here’s a quick core workout that will get your weekend started right.
With all core exercises it is important that you focus on tightening and bracing your abdominal muscles for the most effective workout. Pull up your belly, brace like you’re preparing to be punched, and make sure you continue to breathe. There, now you’re ready.
Note: While the instructions say to perform each exercise for one minute, you should only do it as long as you can keep good form. So, if that is only 30 seconds at first or even less, that’s great. Work at it, get stronger, and before you know it you’ll be sailing along for a minute.
1. Plank with Alternating Knee to Elbow: Start in a high plank position, making sure that your shoulders are directly over your wrists and that your spine and hips are aligned. Inhale, then exhale as you bring your left knee to touch your left elbow. Hold for 2 seconds. Return to starting position then repeat with the right knee. Continue alternating knees for one minute. Modification: Put your knees down in your plank position.
2. One Leg Deadlift: Stand with your weight on your right leg. Start to bend forward at the hip, keeping your right leg straight and your spine neutral. Extend your left leg behind you with the knee straight. It should stay in alignment with your body throughout the movement. Lower until you’re about parallel with the ground. Slowly return to your starting position. Do all the repetitions on your right leg for a minute, then repeat on the left side. To increase the challenge: Hold a kettlebell in one or both hands.
3. Side Plank with Hip Dip: Assume a forearm side plank position. Make sure that your shoulder is above your elbow, your hips and legs are stacked. Hold the opposite arm in the air. Without losing form, lower hip to the mat. Return to your starting position. Repeat for one minute, then switch sides. Modification: Keep lower leg on the floor.
4. Supine Toe Taps: Lie on your back with your legs in a tabletop position (hips and knees bent at 90 degrees). Tilt your pelvis slightly and push your back into the mat. Slowly lower one leg and tap the toe on the mat. Return to starting position then lower the other leg. Alternate legs for one minute, keeping your back pressed down for the whole set.
5. Bicycles: The old fashioned bicycle crunch is still a great exercise if it’s done correctly. Lie on your back with your hands lightly supporting your head. Bring your right knee to your left elbow, then your left knee to your right elbow. Take it slow and don’t pull your head to reach higher.
6. Russian Twist: Sit on the floor with your knees bent and feet on the ground. Keep your back straight and lean back slightly until you feel your abs engage. Hold your hand out in front of you. Twist to the right and touch your hands to the ground (if you can without rounding your back. If not, just go as far as you can). Then twist to the left. Alternate for one minute. To Advance: Hold a medicine ball or dumbbell in your hands as your perform the exercise.
7. Sliding Pike: This exercise should be done on a wooden or laminate floor (see below for variations). Start in a high plank position with your feet on a blanket or large towel. Using your abdominal muscles, draw your legs in, keeping your knees and spine straight as you move into a “Pike” position (inverted V). Return to your starting position. Repeat for one minute. Modification: Allow your knees to bend as you draw your legs in. Variation: This exercise can be done with your feet on a stability ball or sliders.
8. Leg Lowers: Lie on your back with your legs straight up in the air. As you engage your abdominal muscles, press your back into the mat. Lower your legs only as far as you can without losing form or lifting your back. This is important. Hold for two seconds then return to the starting position. Repeat for one minute. Modification: Keep your knees slightly bent and use a smaller range of motion when you lower your legs. Don’t do this exercise if it causes back discomfort or pain.
This workout should take about 10 minutes. You can complete one set or, if you have more time, repeat the workout for a killer core workout. Enjoy.
I’m linking up with Jill for Fitness Friday!
Disclaimer: Although I am a certified Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
What is your favorite core exercise?