Core Conditioning Workout 2

1. Bicycle

  • Lying supine (on back) draw in your right knee to your left elbow
  • Switch sides and repeat for 60 seconds

2. Bridge

  • Lie Supine (on back) and slide your knees close to your buttocks
  • Press your heels into the floor and lift your hips up until your spine forms a straight line
  • Lower and repeat for 60 seconds

3. Cat and Cow

  • Both a great stretch and strengthener for the spine
  • Make sure to fully contact the abdominals and muscles and hold each pose for a few seconds
  • Alternate for 60 seconds

4. Prone Cobra

  • Lie on your stomach on a mat with your arms at your side
  • Lift your head and chest off the mat
  • Hold your glutes (buttock muscles) tight and squeeze your shoulder blades together
  • Hold briefly and return to starting position
  • Repeat for 60 seconds

5. Supine Dead Bugs

  • Lie on your back on a mat with arms perpendicular to floor and hips and knees bent to 90 degrees
  • Draw in abdominal muscles and maintain throughout exercise
  • Extend one arm above head while simultaneously lowering the opposite foot to the floorContract abdominal muscles to bring arms and legs back to starting position
  • Repeat on opposite side for 60 seconds

6. Seated Russian Twist

  • In a seated V position (balancing on sit bones with knees bent)
  • With your arms out in front of you, rotate your arms and upper body to one side and then the other while maintaining the V position
  • Repeat for 60 seconds