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Core Strong

Let’s start summer with a sturdy foundation—a strong mental and physical core.


Our strength starts at The Core… It's our beginning. We started our first breath from there… Let’s reconnect with that foundation so we can live strong every day.


Fitness starts in our minds along with our everyday eating, both of which build the foundation of our daily living. However, we often strive to achieve the ultimate fitness without the right mentality, leading to lackluster performance, inability to focus, and incomplete goals. Building our core, our foundation, sets the right attitude for how we exercise and how we master our day-to-day physical fitness and eating habits.


Here are nine exercises for your mid-section that will prepare you to crush your day (no equipment necessary). Approach these exercises as a long-term commitment to self-care and you will reach your fitness goals with liberating self-acceptance and joy. Remember to modify the moves according to your current level.


Complete each exercise for a duration of one minute and then work your way up or down as needed. Sample a little bit of everything and mix n’ match to shake things up a bit.


Want to really push yourself?


Combine all workouts into a 9-minute daily routine and repeat for 2 to 3 rounds each day.


Enjoy and dig deep!!

CORE STRENGTH CHALLENGE

Remember you can Mix ‘n Match all nine exercises. Click Here to Take The Challenge online.

Step 1Standing Crunches

To complete this exercise, bend your right leg slightly while pulling your left leg up toward the (same side) left elbow. (Repeat for 30 seconds on each side for a total of one minute.)


Step 2 - Standing Oblique Crunches

To complete this exercise, bend your right leg slightly while pulling your left leg up toward the (opposite side) right elbow. (Repeat for 30 seconds on each side for a total of one minute.)


Step 3 - Commandos/Walking Planks

To complete this exercise, start in full low plank position, elbows under shoulders and back flat. Replace elbows with palms as you lift your body. Keep hips square. (Repeat for a total of one minute.)


Modify by placing your knees on the floor.

Step 4 - Holding Plank

To complete this exercise, start with knees on the floor and progress to knees off. Keep elbows under shoulders, back flat and hips square. (Hold for a total of one minute. Repeat as often as you wish.)


Modify by keeping your knees on the floor.


Step 5 – 3-Point Core

To complete this exercise, start with knees on the floor, narrow push up (triceps), move to wide push up (chest), tap opposite shoulder. Keep elbows under shoulders, back flat and hips square. (Repeat for 30 seconds on each side for a total of one minute.)


Progress to knees off the floor.

Step 6 – Single Knee Sit Up to Double Knee Tuck.

To complete this exercise, lie on back, bring upper body and right leg up at same time, repeat on other side. Repeat move, this time bringing both legs up at the same time. (Repeat for a total of one minute.)


Progress to feet off the floor.


Step 7 - Bicycle

To complete this exercise, start with tabletop feet, knees over belly button and rotate side to side with shoulders off the floor keeping hips square. (Repeat for a total of one minute.)


Progress to seated position.


Step 8 – Pushup to Half Burpee with Oblique Crunch

To complete this exercise, start in full plank, wide arms. Walk your right foot to your right pinkie finger and come into a squat with hands extended out. (Repeat for a total of one minute.)


Progress to jump back and oblique crunch.

Step 9 - Core Balance

To complete this exercise, kick right leg straight out and lunge back, then twist right elbow to left knee. Pause after each move for stability. (Repeat on each side for 30 seconds for a total of one minute.)

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