PLEASE CONSULT YOUR PHYSICIAN BEFORE BEGINNING A NEW WORKOUT ROUTINE.
Important: Please Watch The Video Below Before Diving In To The Workouts.
BACK TO BASICS CORE STRENGTHENING PROGRAM:
The 4 Exercises That Have Changed My Quality Of Life For The Better!
Exercise #1: PPT
Posterior Pelvic Tilt allows you to have all of your focus on “engaging” your core and what that truly feels like. You probably have heard “belly button to spine” but this gives a much better understanding (IMO) of what tightening your belly really feels like. Try to hold the “tilt” for 5 seconds per repetition. Perform 3 sets of 10!
Starting Out
3 sets of 10
Exercise #2: PPT With Marching
Now we are adding a marching move while maintaining that belly tightness! This steps the PPT up a notch – Move slowly, focus on using your abdomen to pull your legs back in each time you march. Perform 3 sets of 10! (one march per leg = 1 full rep)
Starting Out
3 sets of 10
Exercise #3: Bridges
A seemingly simple move but easily done incorrectly. If you feel this in the front of your thighs more than your buns, walk your feet out a little further. If you feel this in the back of your thighs more than your buns, walk your feet in a little closer. Adjust your feet until you feel that your glutes (buns) are taking most of the heat! Pause for 2 seconds at the top of each repetition, perform 3 sets of 10! Feel free to add resistance, can even be a milk jug!
Starting Out
3 sets of 10e
Exercise #4: Clamshells
You likely can feel this without weight if you focus hard enough and pause at the top BUT I would love for you to grab that milk jug again ;)! This exercise works out hip abductors which when weakened typically are a huge reason people suffer low back pain! Pause for 2 seconds at the top of each repetition, try 3 sets of 10 for each side!
Starting Out
3 sets of 10 per side
