Try these basic core moves to get warmed up and started on your challenge!
| | | | | | | Heather's Tip | | “It's always a good idea to chat with a professional prior to beginning any new exercise routine. While core exercises are generally safe and less risky than exercises involving heavy weights or a high skill level, your doctor, trainer, or physical therapist might suggest modifying or changing the exercise program to better fit your needs. This is particularly important for pregnant women and new moms, those recovering from an injury or illness, or those who become lightheaded and/or short of breath from lying flat on the ground for an extended period of time.” — Heather Black, CPT, of the Verywell Fit Review Board | | | | | | | | | | Warm-Up: Pelvic Tilt | | |  | | | Let's warm up with some pelvic tilts, an exercise comprised of very subtle spinal movements that strengthen the support muscles around your low back, particularly your abdominals.
Do 5 - 10 reps.
| | | | | | | | | Basic Crunch | | |  | | | Crunches target the rectus abdominis, the "six-pack" muscle that runs along the front of the torso. Building strength here is a key part of developing your core muscles for stability and performance.
Complete 25 reps.
| | Tip: If it is too difficult to do them all at one time, complete 25 total reps in as few sets as possible. | | | | | | | | | Reverse Crunch | | |  | | | In the reverse crunch, your upper body remains on the mat as you contract your abs to draw your legs toward your chest. It exercises the full length of your rectus abdominis muscle (the six-pack muscle), getting to your deep lower abs.
Aim for 25 reps.
| | | | | | | | | Bicycle Crunch | | |  | | | The bicycle crunch is one of the best ab exercises you can do since it reaches your deep abs and your obliques.
Do 20 bicycle crunches, twisting from right to left. Do this exercise in a slow and controlled manner to maintain good form and make sure you're feeling this in your obliques (and not your back or shoulders).
| | Tip: It's OK to rest half way through if you need to. | | | | | | | | | Double Leg Stretch | | |  | | | Double leg stretch radiates from your core powerhouse, demanding both strength and endurance from your abdominal muscles. It also helps improve your stability and coordination.
Aim for 10 reps.
| | Tip: Make sure you keep your back on the ground. | | | | | | | | | The Dart | | |  | | | The dart is a back-strengthening exercise. You lay prone and raise your upper body from the mat, supported with lifted abs and a stable pelvis. It strengthens all of your back extension muscles, and can help reduce back pain too.
Aim for 20 reps.
| | | | | | | | | | | CONGRATULATIONS! | You've completed day 1 of the Verywell Fit 5-Day Core Challenge, and taken valuable steps to strengthen your abs, which is at the core of enjoying everyday activities with strength and ease.
We'll see you again the day after tomorrow!
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