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 is a fourth workout for 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: One dumbbell, optional: Mini band
This workout is timed, where each exercise is performed for 40 seconds for a total of two rounds. Press play below and follow along. This on-demand core workout is broken down in the text below.
Or click here: https://youtu.be/v43mfMmRcyU
Side plank with forward back kick and crunch R
Side plank with forward back kick and crunch L
Alt plank to A toe touches
Glute bridge alt knee touch
Glute bridge R then L
Table top pull weight through (one dumbbell)
Standing leg lifts (one dumbbell, optional: Mini band)
Around the world (one dumbbell)
Stretches: Cat cow, child's pose forward stretch, inner thigh, hip area, oblique stretch
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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