Workout with a Local
The following core exercises are some of my favorites because they can be done at the end of any workout, anywhere, and with no equipment. These moves focus on core stability and strength, which is important for everyday living, especially for busy mamas. These exercises can be done by anyone at any stage of their fitness journey.”
V Sit-and-Rotate
Sit on the ground with your legs bent, heels touching the ground, and your toes pointed toward the sky.
Shift your weight back so that you are balancing on your pubic bone, and roll your shoulders back and down your back.
Keeping your gaze and chest lifted, extend one arm out in front of you and place the other on your knee.
Rotate your body, moving your outstretched arm behind you, allowing your gaze to follow.
For those wanting to focus on shoulder mobility and posture, you can also try raising your arm directly overhead.
Repeat on the opposite side, and complete 8-10 reps per side.
Heel Taps
Lay on the ground with your hands under your pelvic bones.
Lift both legs and flex your heels so that they are pointing toward the ceiling.
Keeping your core and pelvic muscles tight, drop a heel toward the ground.
Raise your leg to the starting point, and repeat on the other side.
Complete 8-10 reps per leg.
Quadruped Hover
Come down to all fours with your hands beneath your shoulders and your fingers spread wide.
Press through the fingertips, and curl your toes.
Keeping your core tight, lift your knees off the floor about an inch, and hold for 2-3 seconds before lowering back to the starting position.
Your weight should not shift, and you should feel a deep core tightening.
Repeat for 8-10 reps.
Pile Squat and Lateral Flexion
From standing, take a large lateral step out so that your feet are wider than your hips.
Place your hands behind your head, tighten your core, and drop into a plie squat.
Lean to one side, dropping your elbow toward your toes.
Squeeze into your heels as you bring yourself back up.
Repeat on the opposite side, and complete 8-10 reps per side.
Cross Body Knee Lift With Elbow Tap
Stand with your feet under your hips and your arms extended straight overhead.
Lifting up through the pelvic floor and keeping your core tight, raise your knee and bring the opposite elbow to meet it.
Repeat on each side for 8-10 reps.
