Friday , October 18 2019

Strengthen your core and stability with these four moves

Do each move for 30 seconds before moving onto the next one. Repeat the circuit three times through.

SPLIT SQUATS – RIGHT LEG

Benefits: Challenges your stability and balance

Reps: 30 seconds, with 15 seconds’ pulse at the bottom of the move

  • Stand with one leg in front of the other so your right leg is in front and your left leg behind you.
  • Keeping your hips and shoulders square and your torso upright, slowly lower into a lunge, dropping your left knee (pictured).
  • When your left knee is two or three inches above the floor, push through the heel of your right foot and return to standing.
  • Continue lunging up and down for 30 seconds, then stop on the last lunge and pulse at the bottom of the move for 15 seconds.

TRICEPS PRESS-UPS

Benefits: Strengthens your core, chest arms and shoulders

Reps: 30 seconds

  • Come into a plank position so your body forms a straight line from your head to your heels.
  • Engage your core by pulling your navel into your spine, then slowly lower to the floor, keeping your elbows in tight to your torso (pictured).
  • Pause, then return to the starting position. Lower to your knees when your form starts to deteriorate.

SPLIT SQUATS – LEFT LEG

Benefits: Challenges your balance, works your core, tones your bot

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Reps: 30 seconds, with 15 seconds’ pulse at the bottom of the move

  • Stand with one leg in front of the other so your left leg is in front and your right leg behind you.
  • Keeping your hips and shoulders square and your torso upright, slowly lower into a lunge as you drop your right knee towards the floor (pictured).
  • When your right knee hovers two to three inches above the floor, push down through the heel of your left foot and return to the starting position.
  • Continue lunging up and down for 30 seconds, then stop on the last one and pulse at the bottom of the move for 15 seconds.

ONE-BUTTERFLY SIT-UPS

Benefits: Strengthens and tones your core

Reps: 30 seconds

  • Lie on your back, fingertips touching your ears. Open your legs into a diamond shape (aka butterfly legs), so the soles of your feet are pressed together and your knees are out wide (A).
  • Inhale to curl your torso up (B), then tap the floor in front of your feet.
  • Slowly lower back to the starting position.

CAN’T FIND YOUR BALANCE? A STRONG TORSO WILL KEEP YOU CENTRED AND BALANCED.

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