Ginger Daniels Movement Specialist
Hey! It's that time of year when the weather is cold and we all love to indulge in our favorite holiday treats!
Here are 2 great ways to keep your core toned OR to begin toning your core!
(SEE VIDEO BELOW)
--lie on your side with your forearm propped under you, elbow in line with your shoulder and draw your shoulder blades down your back. Stacking your hips, either keep your knees down and lift your hips, or if you are stronger, lengthen your legs and lift your knees and your hips….all of these body parts are stacked on top of one another. Using a weight or no weight at all, lift your top arm to the ceiling and while maintaing balance, imagine you are sewing your ribcage and your abdominals together. Then gently pull the weight or arm through the hole you have created between the floor and your body, returning your arm back over your shoulder. Repeat this at least 5-10 times and rest. Repeat for 3 sets. Make sure you do both sides!
--lie flat on your back, knees bent, hip distance apart, toes pointing forward. Relax your head and shoulder blades back onto the floor. Pull your belly button into your spine and gently tuck your pelvis towards the ceiling, isolating through the bottom of your vertebrae until you reach your personal maximum height of your bridge. Then hold it for one second, feeling you abdominals support you as well as your glutes, hamstrings and quadriceps. Then gently roll down through your spine the opposite way onto the floor, releasing your pelvis at the bottom. Repeat 5-10 times and rest. Repeat for 3 sets.
THESE ARE GREAT CORE STRENGTHENERS/TONERS FOR ALL OF US AND WONDERFUL FOR WOMEN WHO HAVE RECENTLY GIVEN BIRTH AND HAVE BEEN CLEARED TO WORK OUT. THESE EXERCISES WILL ALSO HELP TO CORRECT ANY ABDOMINAL SPLIT THAT YOU MIGHT HAVE EXPERIENCED FROM GIVING BIRTH.
Be well and Happiest of Holidays to you all!!!
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