‘Ab’ A Fab March!
Here at Pursuit Fitness Training, we are often telling our clients to ‘hold their core’ or ‘squeeze those abs!’ But, what actually is your core or abs? Your core refers to the midsection and is made up of many different muscles around your trunk and pelvis which work together to stabilize your entire body.
Having a weak core can mean that you are more susceptible to poor posture, muscle injuries and lower back pain. Strengthening core muscles can not only help to improve back pain, it can also lead to better balance and stability which is very important in many daily activities.
As well as a well-rounded fitness program, the core element is also important to focus on. Pursuit fitness training has put together 10 of our favourite core & abdominal exercises, which you can do from the comfort of your own home.
This week challenge: Complete all 5 exercises with 10 repetitions, 3-5 sets. This should only take 10 minutes a day to complete. Next week we shall be sharing with you 5 harder abdominal exercises for you to try.
1. Bird Dog
Start by balancing on your hands and knees (on all 4’s). Lift your right leg and left arm and extend your right leg to the rear and reach forward with the left arm, hold this for 3 seconds and return to the starting position. Repeat on the opposite arm and leg and you have completed 1 rep.
2. Reverse Crunch
Begin by lying down flat on the floor with your lower back pressed into the ground. Extend your hands alongside your body and bend your knees so that your feet are flat on the floor with your knees at right angles. Contract your abs and raise your knees towards your chest and slowly release so that they return to the starting position.
Begin, by lying facedown on the floor with your arms out in front of your body, palms facing down. Contract your abdominals, tighten your glutes and lift your arms, chest and legs off of the ground. Pinch your shoulder blades together and the top and slowly return to the ground.
4. Scissor Kicks
Start by lying on your back with your legs extended and feet together. Place your hands behind your head with your elbows wide and contract your abdominals so that you are in a crunched position with your shoulders off of the ground. Raise your right leg to the ceiling whilst keeping your left foot a few inches from the ground and switch legs.
5. Plank with Alternating Arm and Leg Raise
Begin in a pushup, lift your right arm and left leg simultaneously, ensuring that your shoulders and hips do not move. Hold for 3 seconds and return to the starting position, repeat on the opposite side.
Look out for next weeks post which will have 5 more great ab exercises to add to your workouts.