2-Minutes to a Stronger Core: Part II! Follow along video…

By Missi Holt | 10/2/2015 |

Here’s another quick 2-minute series you can try—just follow along with me in the video.

If you missed the first one, click here

And of course, make sure to properly engage your core for maximum effectiveness and safety. To find out exactly what that means click here

Perform each movement for 15 seconds:

 

  • Forearm Plank with Alternating Leg Lifts

Hold forearm plank with shoulders over elbows and body in a straight line with all muscles on the front side of the body engaged. Raise right leg into air keeping leg straight & hips level. Alternate legs without shifting hips side to side.

  • Side Plank Hold

Shift onto an elbow and stack feet onto their edges (or stack them on top of each other). Lengthen from heels to head and contract thighs and core to lift away from the floor.

  • Forearm Plank with Lateral Leg Taps

Hold forearm plank with shoulders over elbows and body in a straight line with all muscles on the front side of the body engaged. Take right leg out to the side & tap toes on the floor. Keep leg straight & hips level. Alternate legs without shifting hips side to side.

  • Side Plank Hold

Shift onto other elbow and stack feet onto their edges (or stack them on top of each other). Lengthen from heels to head and contract thighs and core to lift away from the floor.

  • Hip Lifts

Lying on your back with core engaged and legs up over hips lift hips up drawing low belly in & up toward belly button. Do not relax core when hips return to mat.

  • Supine Scissor Legs: Slow

Lying on your back with core engaged lower legs until tension

increases on abs. slowly scissor legs maintaining pelvic control.

  • Hip Lifts: Oblique

Lying on your back with core engaged and legs up over hips. Lift hips up drawing low belly in & up toward belly button as you twist feet and knees to one side. Lower back to center and repeat to the other side. Do not relax core when hips return to mat.

  • Supine Scissor Legs: Faster

Lying on your back with core engaged lower legs until tension increases on abs. Quickly scissor legs maintaining pelvic control.

Enjoy!

Written By Missi Holt

Posted in Diet, Fat Loss, Fitness, Health