January 15, 2020 2 min read
This fire core workout consists of 5 rounds of exercises meant to complete one after the other. Focus on your breathing during these sets and push your breath through your body, concentrating on releasing pain and building muscle. Just grab your yoga mat, clear some ground space, and enjoy this time for yourself.
5 Alternating Scissor Kicks
Lie on your back with your legs extended out in front of you. Place your arms by your sides, palms down. Engage your core by pressing your lower back into the floor and tucking your pelvis. Lift both legs off the ground about 6 to 12 inches from the starting position. With your core tight and neck relaxed, lower one leg toward the floor as you lift the other leg up. Continue the scissoring motion by slowly switching your legs up and down. Feel free to keep arms by your side or grab each lifted leg with both hands as you alternate. Repeat.
5 Single Leg Crossed V Ups (per side)
Lie flat on your back and lift right leg and left arm off the mat to meet at the top in the middle. Lower back down and lift left leg and right arm off the mat to reach in the middle. Squeeze the core as you reach and touch opposite hand to opposite foot. Repeat.
5 Leg Lifts
Lie on your back placing your hands palms down on the floor beside you. Keep your legs straight and together, lifting them all the way up to the ceiling until your bum comes off the floor. Slowly lower your legs back down till they're just above the floor. Hold for a moment. Raise your legs back up. Repeat.
5 Side Plank Reach Throughs (per side)
Begin on your side with your bottom hand on the floor. Raise your hips so that they're off the ground and your body forms a straight line from your ankles to shoulders. Extend your top arm laterally so that it is perpendicular to the floor. Reach under and past your hips with your top hand, keeping your torso stable. Then reverse motion back to starting position. Repeat.
30 Second Plank Hip Twists
Come forward onto your forearms and lift from your core into a plank. Make a fist with each hand, or keep your hands flat on the ground. Pull in your abs as you rotate your hips to the left side then rotate to the right. Keep moving from side to side for 30 seconds.
Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Breathe in through your nose slowly, exhale through your mouth so there's no air left in your lungs. Suck in your belly button as far as possible and hold this position for roughly 20 seconds. Repeat twice.
*Vacuums train the abs to tighten towards your spine. When we lift weights and crunch, it's easy to push your tummy out as you strain, vacuums help you correct that.*