Workout 1 (PDF)

Working Out At Work

Playground Boot Camp

Flexibility...Stretch The Pecs

Lower Body Flexibility

Shaping Your Core

With the warmer weather coming up, everyone wants to shape up the abs for a great looking 6 pack and rightly so. But your abs are not all there is to your core. The core includes the pelvis, abs, back and chest muscles.

The benefits of strengthening your core go far beyond looking great. Just check this out… your core is the midsection of your body, from your groin to your shoulders. It is this core that offers stability, balance and flexibility. Every movement you make starts from the test this out!

Reach up overhead with your arms. Did you feel your core kick in? Yep… now stand up and take a big step… Core, right? If the core is not properly conditioned it will limit your physical abilities.

Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.

This month we will focus primarily on the abs, but you will also feel some of the other supporting core muscles helping out too.

A few safety tips before getting started:

·         Keep your abs tight. This helps to keep your lower back protected which is so important.

·         If at any time you feel discomfort, stop

·         Go at your own pace

·         Stay consistent and you will see changes

***Remember: check with your physician before beginning any exercise program. when you implement any of the exercises included in the Alive, Fit & Free publications, you do so at your own risk and take full responsibility for your results. We are not liable or responsible for any injuries incurred.

Let’s begin with basic crunches can be done either on the floor or the swiss ball.

• Press your lower back into the floor
• Abs tight, head cradled in your hands
• keep your neck relaxed in your hands.
• Lift the shoulder blades off the floor using your abdominal muscle
• Slightly pause at the top then lower slowly
• Now add the twist, opposite elbow to opposite knee… that’s it!!

This works the oblique abdominal muscles.

This is one of my very favorites!!

Not only does it target the obliques, but you can definitely it from the top of your abs down to the bottom as well…highly effective.

• Abs are tight to protect your lower back
• Now lean back slightly, only as far as you are comfortable
• Take a weighted ball, or a 5 lb.
• Adjust the weight to suit yourself
• Twist side to side trying to touch the ball or weight on the floor
• There again, do as many as you can and do 5 more

I love ab work, so here are a few more to really work your core!!

REVERSE CRUNCH

• Lift your pelvis off floor with your core muscles
• Slowly and with control lower back to start

V SITS

• Lean back slightly keeping your core tight
• Bend your knees in to your chest then straighten them as you lean slightly back
• Repeat as many as you can

 ADVANCED V SITS

• Sit upright with your core tight
• Lean back while extending one leg
• Come back up to start, bringing your knee into chest
• Do as many as you can, rest, then repeat on the other side

These are tough…great job!!

Get started today! Contact us.

The information contained on Alive, fit & Free is not meant to diagnose, prescribe, or replace medical care, but only for educational and informational purposes only. Please consult your health care provider before implementing any of the suggestions contained herein. Alive, Fit & Free, and it's contributing authors are not responsible for any adverse effects or consequences resulting from the use of any of the information or suggestions presented on this site.