Core Training- Easy Routines To Do Anywhere, Any Time

1. Core Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind

2. BalanceRight and Left Foot Raises • Standing comfortably lift one leg bent at knee, foot facing backwards and hold for 15 seconds • Switch to other leg

3. Balance HingeRight and Left Foot Raises • Standing comfortably but straight, lift one leg bent at knee, foot facing backwards and hold for 15 seconds • Bend slowly at the waist as low as you can while maintaining your balance • Stand back up • While working through this exercise squeeze your belly button in towards your spine hold as tight as you can to help maintain balance • Remember to breathe • Repeat three to five times then switch legs and repeat

4. Table Postures • Get on your hands and knees on your mat • Keep your back flat – move arms forward as needed to flatten your back • Squeeze belly button into your spine • Keep breathing • While in this position raise one arm out straight ahead and bring to ear level • Hold for 15 seconds • Switch to other side • After working arms move to your legs • Straighten one leg out behind you and raise leg off of mat • Hold for 15 seconds • Repeat with other leg • Keep back and legs in a straight plane • After working legs move into arms and legs together • Straighten one arm and the opposite leg • Hold for 15 seconds • Very slowly bring elbow of raised arm and knee of raised leg together under your chest not touching the mat, bring in and out, in and out in a smooth swinging motion • Repeat 15 times • Repeat with other side

5. Table Postures

6. Holding Push-up • Move in to a push-up position with hands directly under shoulders • Toes in contact with the mat • Keeping body completely flat, lift body off the ground so that only your toes and hands are in contact with the mat • Keep your body in a flat plane • Hold for 15 seconds • Slowly move into a full push-up and repeat entire exercise three to five times • If a push-up is too difficult start with a modified push-up where your knees remain on the mat, back and bottom in a straight plane • You can modify more by raising your feet off the mat, bending your leg at the knee

7. Planks • Lie face down on the mat • Bring your hands to your shoulders on the mat, keep elbows close to body but be relaxed • Have toes pointing downwards to mat • Raise your body up with forearms remaining in contact with the mat • Keep body in a flat plane • Hold for 15 seconds, lower to floor and the repeat two more times for a total of three

8. Forward Curl-ups • Lie on your back, bend knees, place hands on thighs • Tighten abdominals and lift so hands slide up legs to knee caps • Lower back down • Remember to keep back flat • Repeat 15 times • When you get to number fifteen you hold at the top for fifteen seconds

9. Side Crunches • Lie on your back, raise foot and place ankle on knee • Place opposite hand under head and do a side crunch for fifteen repetitions • At fifteen hold in raised position for 15 seconds • Repeat with other side

10. Reverse Bridge • Lie on back on mat • Bend knees, keep feet flat on mat • Lay arms stretched out, palms down, flat on mat, hands next to hips • Lift hips upwards, hold for fifteen seconds • To increase difficulty, raise one leg while in lifted position making sure knees remain at an equal level

11. Supine Leg Lifts • Lie on back, legs straight, toes pointed up, arms resting flat on the mat with hands by the hips • Slightly pressing down, lift legs off the mat into the air, pointing toes, and lower down with feet flexed towards you • Make sure the legs are completely straight during the exercise • Do not have hands placed under the bottom • If legs hit mat noisily then slow the movement down • Repeat 15 times