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Warm Up that Core in 3 Minutes!

5/14/2019

16 Comments

 
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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.
​
Rotation and Lift
core danville
Lay on your side, both knees SHOULD be bent to 90, with your hand together.
core danville 2
Rotate your trunk so both arms are flat on the ground.
core danville 3
Reach up to the ceiling with the 'bottom' hand, lifting that shoulder off the ground. Hold 3-5 seconds and return.
Quadruped Glut & Pull
core danville 4
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.
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Straighten arm and bend opposite knee under. Hold 3 seconds.
Dead Bug Press
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Lay on your back, knees in "table top" with opposite knee and hand pressed together. Hold 3-5 seconds.
core danville 5
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
core danville 6
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.
core danville 7
Reach under and twist. Hold 3-5 seconds.
16 Comments
Mary
5/18/2019 08:24:55 pm

These ex’s are terrific! I did them and it’s super muscle engagement! Thanks for sharing! Hope to see more so I can stay strong and not require PT services, but if I do, I will call you 👍

Reply
Marilyn
6/19/2019 08:06:07 am

Thanks!
I save all of your posts and frequently refer back to them.
It works!

Reply
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