core-exercises

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4 Exercises To Help Tone Your Core

Celebrity trainer Don Saladino, shares four moves you should try to strengthen your core and better your balance.

1. The Matrix - Start standing with feet hip-width apart. Imagine you’re standing in the center of a clock, with 12 o’clock directly in front of you. Bend knees and elbows to prepare to jump. Swinging your arms for balance, jump toward 1 o’clock, and landing on your right foot and keeping your left knee up. Pause, then jump back to center. Repeat to 3 o’clock and 5 o’clock, then, landing on your left foot, to 11 o’clock, 9 o’clock, and 7 o’clock. Do three sets.

2. The Plank Row - Hold a dumbbell in each hand, and get in plank position with your hands on the dumbbells and your feet wider than shoulder-width apart. Raise the dumbbell in your right hand until your elbow passes your torso, pressing the left dumbbell into the floor for balance. Lower your arm, and repeat on the other side. Continue alternating; do 10 reps on each side. Do three sets.

3. Legs for Days - Holding a dumbbell in your left hand, stand with feet hip-width apart. Take a big step forward with your right foot and a big step backward with your left foot, and then raise the dumbbell toward the ceiling, keeping your arm straight. Bend both knees simultaneously, keeping right knee over right ankle, never lowering the dumbbell. Pulse up and down; that’s one rep. Do 10 reps, and then switch sides. Do three sets on each side.

4. Stand and Deliver - Holding a dumbbell in your left hand, stand with feet hip-width apart. Raise your right foot a couple of feet off the floor, bending right knee 90 degrees. Raise your left arm so your elbow is at shoulder-height, then bend it 90 degrees. Extend left arm to press the dumbbell toward the ceiling while simultaneously clenching your right fist at hip level. Pause, then lower your left elbow to 90 degrees again and relax your right hand, but don’t lower your foot. Do 10 reps; then switch sides. Do three sets on each side. (Source: Cosmo)

This exercise works abs, upper body and lower body!

Flex your legs, quads and butt, keep your hips and lower ribs tucked to keep your abs engaged, sink through your shoulder blades so that your thoracic vertebrae has slight curve and isn’t hunched, and keep your shoulders down away from your ears. 

Try 4 sets, for 30-45 seconds.

If this is too easy, there are variations we can discuss >:)

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This sequence is made up of moves that will greatly improve your abs and help tighten your belly. Do 3 circuits. See if you can do each for 1 minute with no rest in between.

On Side Leg Press - Lie on your side, resting on your elbow. Keep your other arm extended behind you. Stack your feet on top of each other. Slightly lift your legs off the ground and bring your knees toward your chest. Straighten out your legs again without touching the ground. Keep your abs tight and breathe evenly throughout.

Legs Up & Thrust - Lie on your back with arms extended at your sides, palms facing down. Raise your legs at a 90 degree angle. Inhale, tighten your abs, and raise your butt off the ground as high as you can. Exhale and slowly return to starting position. Works your abs and core.

Side Crunch - Lie on your side with legs stacked on top of each other and gently hold your head with one hand. Keep your other arm extended at your side with your palm facing down. Inhale, tighten your abs, and crunch your knees up to your chest. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. To make this exercise more challenging, do not let your feet touch the ground. You’re working your abs, core, and obliques.

http://gymra.com/free-trial

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Fit Apps: Nike Training Club’s Core Power with Serena Williams

  1. One minute of stability ball back extensions
  2. One minute of stability ball knee tucks
  3. One minute of stability ball transfers
  4. One minute of resistance band hip extensions
  5. One minute of resistance band lateral strap replaces
1Daf Workout Challenge: Day 1 Psych Up Edition

Pro Tip: Exercise is meant to be fun. To remind yourself of that fact make sure you wear something colourful like neon spandex, a tutu, a wrestling suit, or that pink shirt Harry wore that one time at that school gym (Why was he there? We’ll never know…) 

WORKOUT SOUNDTRACK: 

16 songs, 55 mins of non-stop Psych Up material! Put this on shuffle and don’t stop moving until you reach the end of the playlist. 

Recommended Location: 

Either in a large space outside (like a park, running track, sports field, or your backyard) or your local gym. You don’t need any equipment for this workout. 

1DAF WORKOUT: 

Part 1: Warm Up aka PSYCH THE FUCK UP FUCK YEAH ALRIGHT WHO’S WITH ME?!!?  (10 mins) 

  • Walk at a steady pace for the duration Ready To Run. If you’re at the gym do this on a treadmill. 
  • Increase your speed to a powerwalk for the duration of Stockholm Sydnrome. You should be puffing a bit by the end of this bit. Or at the very least blushing because this song is about a nympho 
  • Do 10 side lunges, 10 forward lunges, and 10 backward lunges alternating legs for the duration of I Should Have Kissed You. Don’t rush here. Go slowly and make sure your knee touches the ground on your forward and backwards lunges. Aim to increase your depth as you go along. 

Part 2: SPRINT TIME 

Sprint Track: Does He Know  

Does He Know has exactly 30 seconds of verse followed by 30 seconds of chorus. Lucky for us, this makes it the perfect sprint track. You will sprint for a total of 1:30 per track but only 30 seconds at a time. It’s not that much. You can do it. 

Outside: Find a long stretch of road/grass/track and prepare to sprint for 30 seconds. 
Gym: Make sure your settings are right on the treadmill before you begin. For this activity you will be genuinely sprinting. Not jogging. Not running. SPRINTING. If you are confused about settings please ask a staff member at the gym for assistance.   

  1. Press Play 
  2. Do absolutely nothing during the verses. Just stand there looking fly as fuck. If you’re on the treadmill put your feet on the side and wink at the good looking guy doing bicep curls over by the mirror. 
  3. When the chorus hits: SPRINT FOR YOUR FUCKING LIFE. Imagine you are being chased by a lion. Imagine Niall is being chased by a lion and you are going to catch that fucking oversized lounge rat before it touches a single precious hair on his precious perfect head.

Follow with: 

  • 20 crunches
  • 10 jumping squats (like Harry, you must channel the soul of a frog, squatting as low as possible and then jumping for the clouds) 

1 minute rest. 

Repeat three times

2nd Set Sprint Track: C’mon C’mon 

3rd Set Sprint Track: Alive 

At this point I know what you’re all thinking: 

And to that I say: 

PART 3: Strength Motherfucker 

  • 10 jumping lunges in One Direction (heh), turn around and do 10 back 
  • 20 Mountain Climbers 
  • 10 push ups (on your knees if you find resting on your feet too difficult)

Repeat set 3 times 

Part 4: Liam Approved Abtastic Suffering Awesomeness 

  • 30 second plank 
  • 15 leg lowers 
  • 30 second bicycle 
  • 30 second Banana Impression (and reverse) 


  • 1 Minute rest 

Repeat 3 times. 

_____________________________________________________________

Congratulations! You have completed your first 1Daf workout! 

Don’t forget to stretch and drink plenty of water for the rest of the day. 

Take a picture of yourself and your friends being fit af and send it through! Extra points if you include a screenshot of your playlist and/or a shot of yourself exhausted and sweaty passed out on the ground. Also, victorious jumping photos are encouraged. 

I’m proud of you! 

Love, 

Giselle 

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Slow motion core workout
Work your “powerhouse”: abs, pelvic floor, glutes and lower back. Great little workout to do when you don’t have that much energy to workout. Play a slow tempo music playlist and just take your time performing the moves.

8 exercices, 15 reps per exercise, perform circuit 3 times. 
1- Dynamic chair pose
2- Glute march
3- Single leg bridge on the right leg
4- Single leg bridge on the left leg
5- Scissors
6- Swimmer kicks
7- Side plank knee raise on the right side
8- Side plank knee raise on the left side