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Core Burn: Mark Salinas
As a parent I know how difficult it is to find time to get a work out in. Let’s do some core work while watching TV!
The core exercises consist of three exercises with 4 timed sets. The first set starts at 60 seconds for each exercise, 2nd set decreases to 45 seconds, 3rd set to 30 seconds and finally 4th set to 15 seconds each.
The three exercises performed one after the other are:
Plank on Elbows and Toes
1- Lie face down resting on the forearms, palms flat on the floor.
2- Push off the floor, raising up onto toes and resting on the elbows.
3- Keep your back flat, in a straight line from head to heels.
4- Tilt your pelvis and contract your abdominal to prevent your rear end from sticking up in the air holding form.
Left Side Plank
1-Lie on your left side.
2- Place your forearm in front of you onto the floor/mat. Position yourself so that only the forearm of your left hand plus the left side of your hips and legs are in contact with the floor.
3- Position your other hand either palm down onto the mat in front of you or on your hip. Maintain good core body posture and balance by first using your right hand as leverage on the mat.
4- Set your left leg directly atop the other or place the top (left) leg in front of the bottom (right) one. If you place them atop one another then the inside curvatures of your feet should touch in a way that they mirror each other.
5-Inhale and contract your abdominal muscles, pulling them inward.
6- Exhale as you lift slightly upwards using your left forearm and left foot.
Right Side Plank
1- Lie on your right side.
2-Place your forearm in front of you onto the floor/mat. Position yourself so that only the forearm of your right hand plus the right side of your hips and legs are in contact with the floor. 3- Position your other hand either palm down onto the mat in front of you or on your hip. Maintain good core body posture and balance by first using your left hand as leverage on the floor.
4- Set your right leg directly atop the other or place the top (right) leg in front of the bottom (left) one. If you place them atop one another then the inside curvatures of your feet should touch in a way that they mirror each other.
5- Inhale and contract your abdominal muscles, pulling them inward.
6- Exhale as you lift slightly upwards using your right forearm and right foot.
Take a 30 second break in between each set of three exercises.( Modify if necessary.)
You should feel the burn primarily in your chest, back and core abdominal muscles.
Stop over and take a look at some other “fun exercise” at Mark Salinas, MN
Stay active and NEVER, NEVER, NEVER give up on your journey!
