Daily Core Routine

Happy December Movers!

With all of the Thanksgiving foods sitting in our bellies and all of the sugar waiting for us over the next month, I figure it would be a good idea to share with everyone a good daily core exercise routine to help burn off that belly. This routine should take about 8 minutes to complete fully, but will draw attention to the muscles that we don’t tend to use on a regular basis, especially for those who sit all day at a desk.

1. Lock Clam 
2. Begin laying on your side with the bottom leg straight and the top leg bent and knee resting on the ground
3. Next, roll the hips forward slightly
4. Then lift the top knee toward the ceiling while keeping the foot on the lower leg (straight leg)
5. Perform 20 reps

2. Front Plank

1. Begin in the push-up position with the elbows directly under the shoulders and the hands spread apart with the feet spread apart to about hip width
2. Keep the back level without letting the pelvis sag or with the butt sticking up into the air
3. Hold for 30 seconds repeat 2x
4. If it’s too difficult to hold for 30 seconds, drop the knees to the surface and perform in a modified position

3. Side Plank

1. Begin lying on your side
2. Place your bottom elbow directly under the shoulder and the top arm resting on the hip
3. Straighten the hips and lift the pelvis off the ground to achieve a straight line from feet to head
4. Hold for 15 seconds repeat 2x on both sides

4. Shoulder Taps

1. Begin in the push-up position with the hands directly under the shoulders and feet about hip width apart
2. Maintain a straight back without arching the spine or dropping the pelvis
3. Lift one hand to touch the opposite shoulder and then return to the starting position
4. Repeat on the other side
5. Do not roll the body when lifting the arm
6. Perform 20 reps each side

5. Prone Hip Extension

1. Begin by lying face down on the floor or bed
2. Bend one knee to 90 degrees to the foot is sticking straight up in the air
3. Lift the bent knee into the air without arching the back
4. Perform 20 reps on both sides