Tighten That Core (and still tone your arms and back!)

Our core is important: it helps support our spine and keep us upright. Why not show it some love? These 4 exercises are going to not only work your back, shoulders and arms but really focus your stabilizer muscles. Add these to your strength training days and you'll see a huge difference in no time! Pinched for time? You can totally do these on their What You Need: The Low Down: Go for 12-15 reps per exercise. 20-30 seconds rest after each. 2+ rounds   bar_weights_v2_1024x1024

Mountain Climbers

[caption id="attachment_70154" align="alignnone" width="800"]Begin in high plank, hand directly under shoulders and butt down Begin in high plank, hand directly under shoulders and butt down[/caption] [caption id="attachment_70155" align="alignnone" width="800"]Keeping your butt level, lift one knee to your chest Keeping your butt level, lift one knee to your chest[/caption] [caption id="attachment_70156" align="alignnone" width="800"]Place your foot back to starting plank. Repeat with other leg. Both legs = 1 rep Place your foot back to starting plank. Repeat with other leg. Both legs = 1 rep[/caption]

Full Burpee

[caption id="attachment_70157" align="alignnone" width="800"]Start by pencil jumping in to the air, feet together. Start by pencil jumping in to the air, feet together.[/caption] [caption id="attachment_70158" align="alignnone" width="800"]Land with knees soft and bent, both heels on the ground Land with knees soft and bent, both heels on the ground[/caption] [caption id="attachment_70159" align="alignnone" width="800"]Place both hands on the ground Place both hands on the ground shoulder width apart[/caption] [caption id="attachment_70160" align="alignnone" width="800"]Jump back to high plank position Jump back to high plank position without locking your elbows! Pull up through those arms using your muscles[/caption] [caption id="attachment_70161" align="alignnone" width="800"]Keeping your elbows directly at your side, bend to a tricep pushup Keeping your elbows directly at your side, bend to a tricep pushup[/caption] [caption id="attachment_70162" align="alignnone" width="800"]Jump your feet back to your hands Jump your feet back to your hands. Repeat exercise from here starting with pencil jump[/caption]

Kayaks

[caption id="attachment_70163" align="alignnone" width="533"]Stand with your feet slightly apart. Make your your shoulders are rolled back and down and your butt is squeezed underneath you to engage your core. Arms begin bent at a 90 degree angle in front of you Stand with your feet slightly apart. Make your your shoulders are rolled back and down and your butt is squeezed underneath you to engage your core. Arms begin bent at a 90 degree angle in front of you[/caption] [caption id="attachment_70164" align="alignnone" width="533"]Lock and load that core and Lock and load that core and "paddle" the bar to one side.[/caption] [caption id="attachment_70165" align="alignnone" width="533"]Just like you would a boat, make a large swooping paddle motion to the other side. 1 paddle on each side = 1 rep Just like you would a boat, make a large swooping paddle motion to the other side. 1 paddle on each side = 1 rep[/caption]

Weighted Plank Side Raise

[caption id="attachment_70166" align="alignnone" width="800"]Begin in low plank position.  Elbows should be directly under you shoulders, back flat and pelvis rotated under and up. Rest the weight between your forearms. Begin in low plank position. Elbows should be directly under you shoulders, back flat and pelvis rotated under and up. Rest the weight between your forearms.[/caption] [caption id="attachment_70167" align="alignnone" width="800"]Grab the weight and rotate in to side plank position. Your arm should be bent slightly. Squeeze your shoulder blades together. Grab the weight and rotate in to side plank position. Your arm should be bent slightly. Squeeze your shoulder blades together.[/caption] [caption id="attachment_70166" align="alignnone" width="800"]Return, with control, to low plank. Repeat facing opposite direction. Both directions = 1 rep Return, with control, to low plank. Repeat facing opposite direction. Both directions = 1 rep[/caption]  

Leave a comment

All comments are moderated before being published