Show us your favorite 3 core moves? Or how you incorporate core workouts in to your training?
This week, Run to the Finish and Sweat Pink are teaming up with Timex (Timex Sports to be exact) to talk about getting sweaty, staying healthy, and working the core!
1. Plank plank plank. Plank plank plank. Plank yo bootay!
Today we’re featuring PLANK. There’s no way we could have a week centered around the core and not talk about this amazing move. Not only is this move central to a vinyasa (high plank > chaturanga > upward-facing dog > downward-facing dog), but there are so many ways to switch up this basic pose to make sure you’re always feeling the burn.
In classic high plank, aka high push-up, your shoulders are lined up directly over your wrists. Push the mat away while simultaneously hugging your shoulder blades toward one another. Low ribs and belly button are hugging in toward your spine while hips are neither tenting upward nor hammocking downward. Tailbone is reaching toward your heels, elongating your low back and helping hug in your abdominal muscles. Inner thighs are hugging in and up. Crown of the head and heart are reaching forward while heels are reaching back behind you, keeping your body in one long line. This is not just a core-centric pose, but really a full-body activator!
From here, you can take it so many places! Forearms down for forearm plank. Rapidly switching elbows to knees for mountain climbers. Opening to each side in side plank to make sure the side body gets some love too (see bottom picture above).
2. Inchworm
This is a SUPER hard core workout, and a great prep for any inversion press-up, especially handstand. There’s no way to do these without activating the elusive low abs.
Starting in high plank with the feet on a blanket, drag the blanket toward your hands. Once they get as close to the wrists as possible, walk your hands back out in front of you to come back to high plank. Option to throw in a chaturanga push-up here. I usually have my students start on one side of the studio, traverse the room with these one time back and forth, or until they feel the burn. And then take 3 more.
3. Scissored Mountain Climbers
Whenever we do these in class, I always let my students know that I got this exercise from a fellow yoga teacher who has completed full Iron Man races and gets up at 3:30am every day to work out. Yeah, she’s a total badass. And so is this variation of mountain climbers!
It’s a little complex and you feel pretty uncoordinated at first. But after a few rounds, you get the hang of it and find your rhythm. Start in plank (see a pattern here?!) with your feet on a blanket. Lift your left foot up and take your left knee to your left elbow. From this point until the end of this side the left foot stays in the air and the right foot stays on the blanket. Kick your left foot back (it’s still up in the air) as you drag your right knee toward your right elbow (foot is still on the blanket). And switch. And switch. I usually start my students with a MAX of 10, because don’t forget you have the other side to do too.
4. Puppy Press
This is a new core exercise for me, and it’s a way to get that much closer to a press-up handstand! Bring one foot on a block and plant your hands flat as close to the block as possible. Your other leg is lifted up in the air, and bent out to the side in nearly a straddle. Again, no way to attempt this without engaging the low abdominal muscles. You’ll feel those babies fire up in no time. In theory, your hips are stacked directly over your shoulders, and your abs are strong and engaged enough to lift the bottom foot off the block.
Have you tried any of these before? What are your favorite core moves?! #holidaysweat #showyoucan #sweatpink @@timexsports @runtothefinish @fitapproach #ad
Disclaimer: This post was sponsored by Timex but all opinions expressed are my own. I truly appreciate all of the brands who support the Sweat Pink community!