strengthen your core workout dynamic strength€¦ · Strengthen Your Core - Dynamic Strength....
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Static Lunge with Med Ball Rotations Get on the elbows and toes and drop the hips so that your body is in a straight line from head to heels. Don’t sag in the middle or stick the butt up -that’s cheating. Hold for as long as you can, rest and repeat. If this is too hard, do this on the elbows and knees. Planks Get into a bridge position on the flooor and, keeping that position, straighten the right leg up. Gently take the right foot out to the side a few inches, then bring it back to center. Repeat for 12 reps and then switch legs. Bridge with Leg Drop With feet about hip distance apart, hold a med ball over the head, arms as straight as you can make them. lean to the right, keeping the hips square, knees slightly bent. Come back to center and repeat on the other side for 12 reps. Get into a bridge position on the ball, rolling out until your hed and neck are supported, body completely straight (like I could eat lunch off your belly). Drop the butt (without rolling on the ball) and then squeeze back up. Repeat for 12 reps. Add weights on the hips to make it harder. BONUS EXERCISE! - Ball Butt Lifts Med Ball Side Bends This core workout takes you off the floor to work your abs in a more functional way. After all, how much time do you spend lying down on the floor, right? These moves let you work your body the ways it works in real life - standing up and doing stuff. You’ll need a moderate-heavy med ball. Maybe around 4-8lbs. How To Warm up before the workout with some light cardio Do each exercise as shown for the suggested reps and/or time, repeating each one 2-3 times. Do this workout three times this week, putting a day of rest in between each workout. Med Ball Wood Chop Get into a lunge position, one leg forward, the other leg back in a staggered stance (back leg can be straight if this bothers your knees) and hold a medicine ball with the arms completely straight. Squeeze the med ball and hold that tension as you rotate the arms to the right and then the left. Finish 8 reps and then switch legs. Take the feet wide, knees slightly bend and hold a med ball with arms very straight. Swing the ball down to the outside of the right hip and then swing it up diagonally to the left, really rotating from the torso. Repeat for 12 reps and then switch sides. Strengthen Your Core - Dynamic Strength
Transcript of strengthen your core workout dynamic strength€¦ · Strengthen Your Core - Dynamic Strength....
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Static Lunge with Med Ball Rotations
Get on the elbows and toes and drop the hips so thatyour body is in a straight line from head to heels. Don’t sag in the middle or stick the butt up -that’scheating. Hold for as long as you can, rest and repeat. If this is too hard, do this on the elbows and knees.
Planks
Get into a bridge position on the �ooor and, keepingthat position, straighten the right leg up. Gentlytake the right foot out to the side a few inches, then bring it back to center. Repeat for 12 reps and thenswitch legs.
Bridge with Leg Drop
With feet about hip distance apart, hold a med ballover the head, arms as straight as you can make them.lean to the right, keeping the hips square, knees slightly bent. Come back to center and repeat on theother side for 12 reps.
Get into a bridge position on the ball, rolling out untilyour hed and neck are supported, body completely straight (like I could eat lunch o� your belly). Drop thebutt (without rolling on the ball) and then squeeze back up. Repeat for 12 reps. Add weights on the hipsto make it harder.
BONUS EXERCISE! - Ball Butt Lifts
Med Ball Side Bends
This core workout takes you o� the �oor to work your abs in a more functional way. After all, how much timedo you spend lying down on the �oor, right? These moves let you work your body the ways it works in reallife - standing up and doing stu�. You’ll need a moderate-heavy med ball. Maybe around 4-8lbs.
How To
Warm up before the workout with some light cardio Do each exercise as shown for the suggested reps and/or time, repeating each one 2-3 times.Do this workout three times this week, putting a day of rest in between each workout.
Med Ball Wood Chop
Get into a lunge position, one leg forward, the other legback in a staggered stance (back leg can be straightif this bothers your knees) and hold a medicine ballwith the arms completely straight. Squeeze the medball and hold that tension as you rotate the arms tothe right and then the left. Finish 8 reps and then switch legs.
Take the feet wide, knees slightly bend and hold amed ball with arms very straight. Swing the balldown to the outside of the right hip and then swingit up diagonally to the left, really rotating from thetorso. Repeat for 12 reps and then switch sides.
Strengthen Your Core - Dynamic Strength
