This #FitnessFriday I am kicking off my #NoCrunchAbs series. It will include exercises and information all about your core!
Proper core function starts with learning about the Core 4 group of muscles, core breath, and core activation. All the information is taught during my 8-week Bellies Inc Core Confidence Training program, which slowly and progressively builds a mind-body connection with your core.
I'm kicking off my core exercises with some more intermediate to advanced moves to show you were you can get to when you have proper core function, and without a single crunch!
Using core breath and core activation of the transverse abdominals will take pressure of your back, support your pelvic floor, and keep your rectus abdominals flat versus pushing up and separating. So try this core workout, and let me know how you do!
TABATA CORE WORKOUT
Using a Tabata Timer (20 seconds work / 10 seconds rest, 8 times) complete the following 4 moves one after the other for a total of 2 times each. Rest for 2 minutes, then repeat it again!
1. Dynamic Plank
Start in plank position from forearms to toes. Exhale using your core cue for activation and lift your bum in the air and bring your head through your arms. Inhale and lower to start, and repeat for 20 seconds.
2. Side Plank with Rotation
Start in side plank position from forearm to feet with right side up and right arm straight up. Exhale using your core cue for activation and bring your right arm down and wrap it underneath your body. Inhale and bring arm back up to start and repeat 20 seconds.
3. Prone Plank
Start in push up position. Exhale using your core cue for activation and walk hands forward as far as you can, then inhale and walk hands back to start. Repeat for 20 seconds.
4. Side Plank with Rotation
Same as move 2 but with left side up.