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It’s a new month and it’s always a good opportunity to start a new goal. Here is a great challenge to strengthen your core.

Join us in this core challenge for the month of May. (Scroll down to see the workout schedule.)

Crunches

Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down.

Plank

Lie with your stomach down.  Bend your elbows to a  90 degrees angle. Your body should be flat while you support your body on your forearms and toes. Keep your abs tight. Trying to balance with your assembled feet will increase the abs muscle pressure. Keep your legs tight and straight. The lower body muscles are activated as well. Your back should be straight as well as the rest of your body. Bring the stomach in, but don’t stop breathing. Keep your elbows under the shoulders.

Bicycle Crunch

Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth.

Leg Raise

Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps.

Supermans

You might have done this exercise before. It consist of you lying on the floor with your stomach toward the floor, raise your arms and legs out like superman. Many children love this pose but it’s a lot harder as you grow older. This exercise strengthens your chest, shoulders, arms, lower back and core.

Knee to Elbow Plank

Begin in a plank position on your elbow with your body in a straight line and abdominals contracted. Bring your left knee to your left elbow. Bring your left knee back to the starting position. Bring your right knee to the right elbow. Bring your right knee back to the starting position. Repeat for desired number of reps then repeat leading with the right knee.

Video by Lois Simpson

homehealthyhabits.com




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