By Katie Uhran, ACKTIVE LIFE
Having a strong core is so important, not only for performing your daily activities, but also for keeping your body safe and strong during running, cycling, CrossFit, strength training, and yoga.
Lately, I have been taking a power hour hot yoga class in Charleston that focuses not only the flow, but also the core. Spending more time on my core, which can definitely be neglected from time to time, is definitely improving my posture, balance, and strength – all great things that improve my life on a daily basis.
Here are a few of my favorite challenging core moves that I have been doing the past couple of weeks. I hope you try them out and let me know what YOU think! Have FUN!
Side Plank with Crunch: Make sure that your right hand is aligned with your shoulder. Your legs and feet are stacked and hips are raised high and facing forward. Place your hand behind your head and slowly crunch your body towards your knee. Slowly bring your body back up to starting position. Start by performing 10 – 15 repetitions on each side.
Cheetah: Start in downward dog. Lift your right leg up to the sky, while keeping your toe pointed and leg engaged. Slowly bring your right knee to your nose. Kick your leg back up. Slowly bring your right knee to your right elbow. Kick your leg back up. Slowly bring your right knee to your left elbow. Kick your leg back up. Repeat on the left side and keep going for a total of 1 minute.
Bow Pose: Sitting on your butt, make sure to keep your shoulders back and your chest forward. Place your hands behind your knees to keep you stable while your feet are flexed. Slowly lower your body down to the ground while straightening your legs and arms. Hover over the ground for a few seconds, then slowly lift back up to the starting position. Start by performing 10 – 15 repetitions.
V-Ups: Lay on your back with your legs straight out and your arms overhead. Powerfully lift everything up to touch your toes, then slowly lower back down to the ground without letting your legs or hands touch the ground. Remember to exhale when you lift up and inhale when you are coming down. Start by performing 10 – 15 repetitions.
Plank Variation: While in plank position, keep your hips stable and quads and core engaged. Bring your right knee to your right wrist, then to your right elbow. Slowly bring it to the left elbow, then to the left wrist. Then return to plank. Repeat on the left side. Perform for 1 minute total.
We recommend that you consult with your physician before beginning any new exercise program. Only try this workout if you are heart healthy and in good physical condition. fairlife, LLC will not be responsible or liable for any injury or harm you sustain as a result of this workout. By voluntarily performing this fitness exercise, you assume the risk of any resulting injury, and agree to release and discharge fairlife from any and all claims or causes of action, known or unknown, related to this workout.