Today’s the last day of the 5-Day Core Workout. But this doesn’t mean you stop here. Mix and match your favorite exercises to create your own plan! I’d love to hear what you come up with! Maybe I’ll even feature your workout plan on my blog!
[If you have any health concerns, please consult your doctor or physician before performing any exercise posted on this blog. Lil’ Fit Birdie is concerned for your health, but is not responsible for any injuries. Happy workout!]
Grab some water, and let’s give it our all today!
Stretches
Music: The Scientist by ColdPlay
1. Neck Flexion/Side Bend
- Gently pull your head down so you chin touches your chest.
- Pull your head toward one side gently.
- Hold for 15 seconds and repeat 3 times on each side.
2. Latissimus Dorsi Stretch
- Weave your fingers together and lift your arms above your head, palms turned upward. Make a circular pattern, moving as slowly as possible. Make 3 circles in each direction.
3. Quadriceps Stretch
- Lift your right foot toward your buttocks. Using your right hand, pull the foot in while pressing out with the left leg.
4. Hip Stretch
- While seated, extend your left foot and cross your bent right knee over to your left, with the foot flat on the floor. Wrap your left arm around the bent knee.
- Keeping your back straight, turn your torso toward the right.
- Hold for 30 seconds. Repeat 5 times on each side.
5. Spine Stretch
- With your back flat on your mat, bring your right leg toward your left, placing the knee down as far as you can.
- Hold for 15 seconds and repeat 3 times on each side.
Grab some water before we get to work!
Core Stability
Music: Live Like We’re Dying by Kris Allen
1. Wall Sits
[Quadriceps, gluteal muscles]
- Stand against a wall. Walk your feet away from the wall until your entire back touches the wall. Raise your arms and slide your torso against the wall, creating a 90° angle, your hips parallel to the floor.
- Hold for 1 minute and repeat 5 times.
- (Remember, if this bothers your knees too much, move on to the next exercise).
2. Scissors
[Abdominals]
- Lie on your back.
- Extend your right leg and raise your left leg towards you; feet flexed.
- Hold your left calf with your hands, pulsing twice while keeping your shoulders down.
- Switch legs. Stabilize your pelvis and spine.
- Do 3 sets of 10.
3. Swimming
[Spinal extensors, hip extensors]
- Flip over to your stomach with your legs hip-width apart.
- Extend your arms straight in front of you.
- Engaging your pelvic muscles, draw your navel into your spine.
- Extend through your upper back and lift your left arm and right leg simultaneously. Lift your head and shoulders off your mat.
- Lower your arm and leg and switch.
- Do 3 sets of 10.
Core Strength
Music: Call Me Maybe by Carly Rae Jepson
1. Abdominal Kick
[Torso stability, abdominals]
- Lie down and pull your right knee in toward your chest while tightening your left knee, raising it about 45° off the mat.
- Place your right hand on your right ankle and your left hand on your right knee, maintaining proper alignment.
- Switch your legs and hands simultaneously.
- Do 3 sets of 10.
2. V-Up
[Abdominals]
- Lie on your back.
- Extend your arms behind your head.
- Lift your arms and legs towards each other while tightening your core.
- Do 3 sets of 10.
3. Hip Twist
[Abdominals]
- Sit up on your mat.
- Bring your arms directly behind you with your fingers pointing towards your body.
- Lift your legs up, keeping them straight with flexed feet. Keep your feet glued to each other.
- Using your abdominals, bring your legs to your right side, and then to the left. (The lower you keep your legs, the more of a challenge it is!)
- Do 3 sets of 10.
- (Don’t put so much pressure on your wrists. Instead, use your abdominals to support your body. But if your wrists are bothering you, move on to the next exercise).
4. Oblique Roll-Down
[Obliques]
- Sit up with your legs extended and core tightened.
- Extend your arms out.
- Using your torso, slowly turn to the right and reach down until your finger tips touch the mat. Repeat on the left side.
- Do 3 sets of 10.
Water break!
Stretches
Repeat the stretches in reverse order.
Congratulations! You have completed the 5-day workout series! You should be proud of yourself! Keep it up!
Some of these photos are courtesy of Core Training Anatomy by Dr. Abigail Ellsworth, published by Thunder Bay Press and used with permission.
