Time is spent focused on the major muscle groups leaving little time to hit the core. With warmer weather just around the corner, here’s a quick core finisher focusing on both strength and stability. Just find a mat, Swiss ball and a stopwatch.
Perform each movement for 30 seconds, totaling 120 seconds. Repeat 3-5 times based off of conditioning.
ELBOWS to KNEES
Lay flat on your back, hands at your ears, legs out in front of you.
Bring your knees to your chest and take your elbows towards your knees.
Touch elbows to knees.
Slowly control on the way down and repeat.
SWISS BALL EXCHANGE
Lay flat on back with arms over head and feet holding a Swiss ball.
Bring feet and hands together exchanging Swiss ball with your hands.
Assume back to starting position with Swiss ball in hands.
SINGLE-ARM PLANK HOLD
Assume a forearm plank hold.
Place one arm to your side and the other arm in forearm plank position.
Keep core engaged, butt down, and belly button pushing towards your spine.
Hold for 15 seconds and switch arms OR hold for the full 30 seconds.
Make sure to keep shoulders parallel with the ground.
For simple regression do a standard forearm plank hold.
SWISS BALL HIP RAISE
Lay flat with a Swiss ball between your legs.
Place hands to your side or underneath your butt.
Bring ball up towards chest, flexing the knees.
Thrust towards the ceiling.
Control on the way down and extend back out to starting point