Core Endurance
This workout is focused on long holds. It is much better do 30 seconds of perfect technique then over a minute with poor technique. If needed refer back to the introduction video to make sure your core is properly engaged. Breathing properly will take your workout to a whole new level and have a massive impact on your results. Hold each exercise for 30-60 seconds depending on your ability, once you feel your technique failing, stop. Repeat this for four rounds. If there is a single side exercise do two rounds on the left and two rounds on the right.
Plank
- Description: Hold an elbow plank, stay in a straight line, tuck your tail between your legs (refer to the intro video). Breathe in and drop your belly button towards the floor, breathe out and pull your belly bully in towards your spine to engage your core.
Side Plank
- Description: Place your elbow or wrist straight under your shoulder. Go on your knee or with a straight leg. Keep your shoulders in line with your hips don’t lead back or forward. Engage your core
Superman
- Description: Start on all four, put equal pressure on your hands and knees if you lean back on your knees to much it will seem to easy. Lift one hand and the leg on the opposite side. Try to keep your back flat and hips level. Engage your core.
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Reverse Plank
- Description: Lying face up, place your hands under your shoulders, lift your hips up. Hold a straight line and leave your neck relaxed.
Bear Holds
- Description: Start on all four, put equal pressure on your hands and knees if you lean back on your knees to much it will seem to easy. Lift your knees about an inch off the ground. Try to keep your back flat and hips level with your shoulders. Engage your core.
V-Hold
- Description: Sit on the ground lift your knee towards your chest and lift your feet off the ground. Tilt your torso back about 45 degree keep your back flat. Use your hands to make it easier or lift your hands up to make it harder.
