Build Your Core

The secret of change is to focus all of your energy, not on fixing the old, but on building the new.  Socrates

This week we are building your core! I know you can find five minutes to “start building the new!”

Crunch

Start
1. Lie on back with knees bent, feet on floor and shoulder-width apart.
2. Put hands behind your head to rest at the top of your neck.
Movement
1. Lift your shoulder blades 2-4 inches off the floor.

2. Keep your head in line with your spine and your eyes looking at the ceiling.
3. Hold the position for two seconds and return slowly to the starting position.

4. Repeat for one minute. Two key elements to this exercise: eyes to the ceiling; slow movements.

Bicycle Crunch

Start

1.     Lie on your back, hands behind your head, elbows pointed to the sides.

2.     Lift your feet off the floor and have your hips and knees bent at 90 degree angles.

Movement

1.     Straighten your left knee while bending your right knee further up. Use your abs to lift and turn your upper body to bring your left elbow towards your right knee. Don't push your head forward with your hands, just keep your head supported with your fingers.

2.     Slowly come back down and repeat with the opposite knee and elbow to create a bicycle kicking action and simultaneous body rotation. Your elbows don't need to touch your knees.

3.     Continue for one minute.  Nice and slowly.

Double Leg Circles
Start
1.  Lie down on your back, with your hands by your hips

2.  Lift both legs off the floor to a 90 degree angle (in line with your hips).

Movement

1.  Rotate both legs together making a circle about one foot in diameter.

2.  Continue in one direction for one minute; then reverse direction for the next minute.

Alleluia Abs (That’s my name for this exercise; much better than “dead bug!”)

Start

1.     Lie on your back, arms by your sides.

2.     Lift your feet off the floor and have your hips and knees bent at 90 degree angles.

Movement

1.  Reach your arms over your head almost to the floor behind you and then return them to your hips.

2.  Your arms continue to move back and forth; your legs do not move!  Maintain the 90 degree angles for the entire exercise.  You’ll be singing “Alleluia” when you’re done!

Have fun and be healthy!

Carol