Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.
Here we are getting into level 2 of core work. Make sure you check out level 1 of the Core workout plan (Core workout 1, Core workout 2. Core workout 3, Core workout 4).
This is a workout that targets the whole core. The foundation is to have that mind-muscle connection to your transverse abdominis muscle (like a corset within your body) and pelvic floor (think lengthen and lift upwards) while using your breath to help get that connection. Do not continue with any exercise if you feel pain. If bulging occurs in the linea alba (midline of your abs), stop and connect to your deep core. This workout is suitable for anyone who wants to work on foundational core work and has completed level 1 (workout 1-4) of this core workout plan (can do deep core breathing, activate and release the pelvic floor muscles as well as the abs, is mindful of clenched jaw and body alignment).
Equipment for this workout: None
This workout is timed, with each exercise being performed for 60 seconds. Press play below and follow along. This on-demand core workout is broken down in the text below.
Or click here: https://youtu.be/k504WxdFbYI
Tabletop
Alt bird dog R2x/L2x
Alt shoulder taps R2x/L2x
Alt leg lifts R2x/L2x
Fire hydrant R then L
Donkey kick with pulses R
Donkey kick with pulses L
Kneeling good morning
Stretches: Spider lunge, pigeon pose, child pose forward stretch
If you want, you can do another round.
Let me know in the comments how this workout was for you! And please share it with others so it can serve a greater purpose.
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