You should be proud of yourself for making it this far! If you aren’t already, invite your friends to do these workouts with you. It’ll give you a boost of motivation and it’ll make it more fun!
[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!]
Stretches
Music: Come On Get Higher by Matt Nathanson
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. Adductor Stretch
- Separate your feet wider than your hips and bend your knees.
- Place your hands on your knees and bend at your hips, keeping your back straight and shoulders slightly forward.
- Shift your weight to one side; straighten one knee while bending the other.
- Hold for 10 seconds on both legs.
5. 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.
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.
Water break!
Core Stability
Music: Can’t Go On by Group 1 Crew
1. Double-Leg Ab Presses
[Total body]
- Lie on your back with your legs bent 90°. Place your hands on your knees.
- Keep your legs flexed.
- Crunch up, pressing your hands against your knees while pushing your knees into your hands.
- Hold for one minute. Repeat 5 times.
2. Clamshells
[Abdominals, abductor, adductor, rotator cuff]
- Lie on your right side with your knees bent and stacked on top of each other. Bend your right elbow and place it on the mat, directly under your shoulder. Place your left hand on your hip.
- Lift your ankles off the floor and open your left knee upward and close.
- Make sure to keep your hips steady.
- Repeat 10 times on each side.
3. Prone Heel Beats
[Core stabilizers]
- Remaining on your stomach, bring your arms to your sides, keeping them lifted; palms up.
- Push your shoulders down; turn your leg out from the top of your hips and pull your inner thighs together.
- Pull your navel off the mat and toward your spine. Extend your legs and lift them off the mat, keeping your thigh muscles tights.
- Tap your heels for 3 sets of 10.
Water break!
Core Strength
Music: Inside of You by The Maine
Be sure to take enough time in between sets. The recommended time is 2 minutes.
1. Step-Down
[Quadriceps, gluteal muscles]
- Place 2 or 3 large books on the floor. (Dictionaries and textbooks work well).
- Step onto the books with your feet a smidge apart from each other.
- Lift your right foot off the books, flexed, and slowly bend your left knee until your right heel touches the floor. Slowly straighten your left knee.
- Do 3 sets of 10 on each leg.
- (This is an exercise my physical therapist had me do, but if it bothers your knees too much, move on to the next exercise).
2. V-Up
[Abdominals]
- Lie on your back.
- Bring your arms behind your head.
- Lift your arms and legs towards each other while tightening your core.
- Do 3 sets of 10.
3. 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 fingertips touch the mat. Repeat on the left side.
- Do 3 sets of 10.
Stretches
Repeat the stretches in reverse order.
Well done. Hydrate up! One more day to go!
Some of these photos are courtesy of Core Training Anatomy by Dr. Abigail Ellsworth, published by Thunder Bay Press and used with permission.
