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10 Min BRACED CORE AND ABS WORKOUT at Home | Caroline Girvan
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This is a short yet challenging core and ab workout. We are training our core to ‘fight’ the arching of the lower back. Transverse abdominis, rectus abdominis, the oblique muscles, even the quads, hip flexors and erector spinae are all working hard within these dynamic and isometric exercises!
It is extremely important to perform each movement, including the Hollow Hold to suit your ability to maintain the lower back pressed flat to mat.
To familiarise yourself with how your positioning should be, carry out this simple manoeuvre.
Simply lie flat on your back on a mat with legs straight out and arms by your sides. Relax your core. Bring one hand behind your back. You will feel you can fit hand under. Remove hand from under your back for a moment. Now ‘brace for impact’ as of you were about to be hit in the stomach area! There are many ways to word this, but this is the wording I tend to use! You will notice you can no longer place your hand under. Your lower back will be pushed against the mat. Try to hold this whilst maintaining a relaxed breathe. This will provide a protective ring for your vertebrae and is important to prevent injury particularly when training and lifting weight.
During this workout, it is important to be aware of this. And to bring knees into chest or take a complete break if your back is lifting off mat.
With the hollow movements and holds, only lower to where you can maintain correct form and lower back is protected.
If preferred, simply bring the hands in close to body during hollow holds and only lower legs to a level that suits you.
Press lower back to mat entire time!
Try to not tuck the chin in… relax the neck muscles!
Lift those shoulder blades off the mat!
You will simply need a mat!
The timer will be on for 40 seconds of work, however the 20 seconds inbetween each exercise will be a HOLLOW HOLD!
CRUNCH W/ HIP LIFT
CRUNCH TUCK TO TOE TAPS
ALTERNATING DEADBUG
DOUBLE DEADBUG
HANDS UNDER HIPS FLUTTER KICKS
REVERSE TUCK TO EXTENSION
REVERSE TUCK
HIP LIFTS
HOLLOW ROCKS
RUSSIAN TWIST
Simply hug the knees to the chest when you need a break to reset! This is intense so ensure you perform the exercises safely and slowly.
This is not an easy workout…. Please bring in the knees to chest when you need that break!!
Cx
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Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
It is extremely important to perform each movement, including the Hollow Hold to suit your ability to maintain the lower back pressed flat to mat.
To familiarise yourself with how your positioning should be, carry out this simple manoeuvre.
Simply lie flat on your back on a mat with legs straight out and arms by your sides. Relax your core. Bring one hand behind your back. You will feel you can fit hand under. Remove hand from under your back for a moment. Now ‘brace for impact’ as of you were about to be hit in the stomach area! There are many ways to word this, but this is the wording I tend to use! You will notice you can no longer place your hand under. Your lower back will be pushed against the mat. Try to hold this whilst maintaining a relaxed breathe. This will provide a protective ring for your vertebrae and is important to prevent injury particularly when training and lifting weight.
During this workout, it is important to be aware of this. And to bring knees into chest or take a complete break if your back is lifting off mat.
With the hollow movements and holds, only lower to where you can maintain correct form and lower back is protected.
If preferred, simply bring the hands in close to body during hollow holds and only lower legs to a level that suits you.
Press lower back to mat entire time!
Try to not tuck the chin in… relax the neck muscles!
Lift those shoulder blades off the mat!
You will simply need a mat!
The timer will be on for 40 seconds of work, however the 20 seconds inbetween each exercise will be a HOLLOW HOLD!
CRUNCH W/ HIP LIFT
CRUNCH TUCK TO TOE TAPS
ALTERNATING DEADBUG
DOUBLE DEADBUG
HANDS UNDER HIPS FLUTTER KICKS
REVERSE TUCK TO EXTENSION
REVERSE TUCK
HIP LIFTS
HOLLOW ROCKS
RUSSIAN TWIST
Simply hug the knees to the chest when you need a break to reset! This is intense so ensure you perform the exercises safely and slowly.
This is not an easy workout…. Please bring in the knees to chest when you need that break!!
Cx
My FREE Workout Programs
Join The Community
My Amazon Stores
Business Enquiries:
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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