5 Exercises to Challenge your Core

Its time for more Ab work! A strong core keeps your back and hips happy throughout your day, and helps prevent injury. Remember to keep your abdominals engaged by imagining pulling your belly button under your rib cage during every single one of these exercises. Do not let your back arch up off the ground during these exercises, however do not smash your back into the ground. Maintain your spine in it’s natural curve except when told to hollow your abdominals.

Half Roll Back

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Begin sitting up tall with your knees bent and feet shoulder width apart. Engage your abdominals, and reach your tailbone down towards the floor, rolling your pelvis back, and hollowing out your stomach. Keep your eyes on your knees, maitain the hollowed stomach, and bring yourself back up to seated position. Repeat 10x.

Obliques Half-Roll back

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Begin in the same position as above, seated up tall. As you reach your pelvis back towards the floor, rotate your trunk, opening up your shoulders to one side. Return to seated up tall position, and repeat on the otherside. Repeat this progression 10x.

Spinal Roll-Up

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Begin lying flat on your back with arms stretched overhead. Squeeze your legs together and engage your abdominals (1). Reach arms up towards the ceiling and nod your chin into your chest (2). Continue to reach arms forward, and peel your shoulders off the mat- continue peeling your entire spine one segment at a time and reach forward towards your toes (4). Return back to step (1) the same way you came up, keep your abdominals engaged, and set your spine back down one segment at a time and bring arms back overhead.  Repeat 8x.

Teaser I

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Start laying on your back, and draw your legs up at a 45 degree angle towards the ceiling, squeezing them together. Keep your abdominal engaged, inahle through your nose, and tuck your chin intowards your chest. Use your abdominals and sit up, reaching for your toes without touching them or allowing your legs to move. Reach your arms back up towards the ceiling, then gently set your spine back down onto the mat. Repeat 5x.

Teaser III

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Begin by engaging your abdominals, and setting yourself into the second position from the previous exercise. Instead of lowering your trunk back down to the mat, lower your legs down and bring them straight back up into “V” position. Repeat 5x.

Enjoy, and make your day great!

Amanda

 

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About runningyourbody

I am a Doctor of Physical Therapy (DPT), Certified Pilates instructor, and runner with celiac disease. I am passionate about educating people on running, pilates, and women’s health topics. I am trained in the treatment of pelvic floor dysfunction, as well as pre and post partum impairments. In my free time I can be found anywhere outside. I enjoy training for races with friends, cooking gluten free meals, and traveling with my husband. My goal is to share information with you in a lighthearted and enjoyable forum. I am always contributing fun and interesting posts on my blog. Feel free to check it out @ https://runningyourbody.wordpress.com/
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2 Responses to 5 Exercises to Challenge your Core

  1. Pingback: On: The Effects of Pregnancy on Running Form and Mechanics | runningyourbody

  2. mahesh kote says:

    Great post! This is just the kind of information that i had been looking for. Thanks for sharing, Regards, Abdominal exercises

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