Warm Up that Core in 3 Minutes!

Just as you should spend a 5-10 minutes raising your internal body temperature before activity, you should spend a few of those minutes turning on your core.  This is not to be confused with an abdominal workout.  Again, before that run, basketball game, Cross fit workout, whatever; don't you think you should wake up the area of you body that connects your shoulders and arms to your hip and legs?  I used this as part of my warm up this week and really enjoyed it.

Check these 4 easy exercises out. 

10 times each side.
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Rotation and Lift

Lay on your side, both knees SHOULD be bent to 90, with your hand together.

Rotate your trunk so both arms are flat on the ground.

Reach up to the ceiling with the 'bottom' hand, lifting that shoulder off the ground. Hold 3-5 seconds and return.

Quadruped Glut & Pull

Start on you hands and knees, arm in a row position, activating scapular and back musculature. Opposite leg STRAIGHT, making sure your butt is TIGHT. Hold 3 seconds.

Straighten arm and bend opposite knee under. Hold 3 seconds.

Dead Bug Press

Lay on your back, knees in "table top" with opposite knee and hand pressed together. Hold 3-5 seconds.

Keep pressing opposite hand to opposite knee and extend the opposite arm and leg straight, keeping the core tight and little low back movement. Hold 3-5 seconds.

Side Plank with Twist

Side plank. On your hand (or forearm if it's more comfortable) and sides of feet with the bottom leg in back and top leg forward. Hold 3-5 seconds.

Reach under and twist. Hold 3-5 seconds.