Abdominal Core and Glute Strengthening Program for the Summer

                                                       Core + Glute Program #7

Mobility Exercise to enhance joint range of motion:

Do each exercise for one set of 15 reps for each leg 

Hip Flexor Stretch

Piriformis Stretch

Leg Twists

For each exercise, use a comfortable weight that allow you to do 3 sets of 15 - 20 reps WITHOUT FAILURE. 

In other words, if you do a dumbell exercise with a weight that only allows you do 10 reps before you are

unable to complete the next set, this weight is too heavy!!

Rest only one minute between sets!

Deadlift

To this safely, activate or brace your core, maintain 

proper spine posture, chest straight and out in front of you and buttocks

are thrusted back ward with the knees slightly bent

Squats with Kettlebell (or dumbell)

Maintain proper posture as in the deadlift and never

allow your knees to come forward!!

Hamstring Curls

Low Cable Hip Extension

Core Program #6: Enhance your flexibility and Core Abdominal strength

Take minimal rest between sets <15 seconds this time around or until you catch your breath!!

Core Activated Heel Taps

Lying on your back, roll your hips toward you (tuck your tailbone under) and activate your core.  Bring your legs up (with your knees bent and 90 degrees) and have your hips and 90 degrees.  Keeping your back flat to the ground, slowly alternate tapping one heel to the ground.  TAKE A BREAK ONCE YOU ARE UNABLE TO KEEP YOUR BACK FLAT TO THE GROUND. Do this for a total of 3 sets

Core Activated Single Leg Bridge

For each Leg Do 3 sets of 15 reps

With minima rest, go into the:

                                                                             Pelvic Thrust

Notice for this version, you can have your foot on a ball or towel. If 

you choose to have your feet on the floor instead, then you can

use your heels to touch the floor and your hands forward!!

Do 3 sets of 10 reps

Plank Protraction

Do 2 sets of 10 reps

Finish off with INCHWORM (walks)

From a standing position with your feet slightly apart, engage your abdominal muscles to stabilize your spine. Gently exhale and bend forward from your hips ("hip hinging"). Try to keep your knees straight (but not locked). Slowly lower your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body. If your hamstrings are tight, you may need to bend your knees slightly. Try to keep the spine flat. Slowly begin to walk your hands forward, away from your feet. Your heels will begin to rise off the floor. Continue walking your hands forward until you reach a full-push-up position where your spine, hips and head are level with the floor (plank position). Slowly begin walking your feet forward towards your hands, taking steps without moving your hands. Maintain a flat spine throughout and continue walking until your feet are close to your hands.

Do 3 sets of 5 walks!!

Special Edition: Pelvic Floor Exercise

The pelvic floor muscles provide support for the pelvic organs, such as the bladder, intestines, and uterus (in females).  As a result, they play a vital role in continence via urinary and anal sphincters. The pelvic floor is made up of levator ani and coccygeus muscles. Proper pelvic floor functioning is a fitness issue that requires exercise to maintain. Pelvic floor atrophy or weakness can lead to many problems such as pelvic organ prolapse and urinary and fecal incontinence. Embrace empowerment and try these exercises to SHAPE YOUR PELVIC FLOOR!

Phase 1:-3 Reps-Hold exhale 3 seconds-3 Pulses

Phase 2:-5 Reps-Hold exhale 5 seconds-5 Pulses

Phase 3:-10 Reps-Hold exhale 10 seconds-10 Pulses

    Diaphragmatic Breathing  

                Lie on your back with both knees bent.  Put one hand on your chest and one hand on your stomach.  Take a deep breath in through your belly watching your bottom hand rise. As you exhale engage the pelvic floor muscles and hold for a count according to phase.

Bridges

*You will need a small Pilate’s ball for this exercise. Begin lying on your back, knees bent, feet flat on floor hip width apart and ball between knees. Place arms down at your side, palms flat on the floor. Phase 1: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 3 seconds and contract your pelvic floor muscles. Repeat for a total of 3 times.   Phase 2: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 5 seconds and contract your pelvic floor muscles. Lift hips high enough so about half your back is off the floor. Repeat for a total of 5 times.

Phase 3: Begin by curling pelvis under (tuck tailbone) and flatten the small of your back on the floor, as you exhale for 10 seconds and contract your pelvic floor muscles. Lift hips high enough so the majority of back is off floor and only your shoulders are on the floor. Repeat for a total of 10 times. Holding bridge, squeeze ball with knees and engage pelvic floor. Try to add an even stronger pelvic contraction. Begin pulsing by lifting the hips and squeezing the ball with the knees then lowering hips and releasing the ball. With each pulsation, try to voluntarily squeeze and release the pelvic floor (number of pulses based on phase). When finished, lower your back down one vertebra at a time.  

Butterfly *You will need a small Pilate’s ball for this exercise.

  Begin lying on your back, with hips and knees bent, feet pressed together and knees open. Close knees as you engage the pelvic floor muscles (repeat # based on phase). Place ball between knees and keep feet pressed together, squeeze the ball with knees and hold, try to add an even stronger voluntary pelvic floor contraction (hold for a count based on phase). Notice the sensation of the pelvic floor contraction. Begin pulsing, every time you bring the knees together, contract the pelvic floor (number of pulses based on phase). When finished, lower your feet to the floor one at a time. Side Lying Bent Knee Lift  

  Begin lying on your side, hips bent to a 45 degree angle, knees bent. Lift top knee up towards ceiling and engage the pelvic floor then lower leg back down (repeat # based on phase).  Bring the leg back up, hold and engage the pelvic floor, adding a stronger voluntary pelvic floor contraction (hold for a count based on phase). Now pulse the movement, with each pulsation try to squeeze and release the pelvic floor (number of pulses based on phase).

Hovering                                Begin in tall kneeling position, knees hip width apart, feet together, hands on hips.

Phase 1: Lower your bottom 1/3 way to the floor, engaging the pelvic floor upon return.

Phase 2: Lower your bottom 2/3 way to the floor, engaging the pelvic floor upon return.

Phase 3: Lower your bottom to the heels, engaging pelvic floor upon return. As you reach tall kneeling, curl pelvis under and add a stronger pelvic floor contraction by squeezing the glutes and the inner thighs (repeat # based on phase). On the last rep end in the tall kneeling position and hold it. Now pulse the movement while contracting and relaxing the pelvic floor (number of pulses based on phase). Lower down to your heels to finish. Pelvis Curl:    

            ½ Kneeling Stabilization  

In a half kneel position maintain your level shoulders over level hips. Tighten your core, glute, and legs to stabilize yourself. Bring the front foot towards midline while maintaining your balance. Start with your hands together and lift arms up and over head, making sure to keep core tight and spine in a neutral position. Breathe in through your nose out through your mouth as you engage your pelvic floor (repeat # based on phase).

Lunges Start with feet together hands on hips, take big step forward until knee is directly over the ankle. Tilt the tailbone and squeeze the glute as you engage your pelvic floor. Then step back so your feet are back together (repeat # based on phase). Take a big step forward again using same leg and hold the lunge (hold for a count based on phase). Engage the pelvic floor muscles, as you tilt the tailbone and squeeze the glute. If able, add a stronger voluntary pelvic floor contraction. Begin to pulse the movement, with each pulse try to squeeze and release the pelvic floor (number of pulses based on phase). When done, bring hands to the floor, step your feet together and stand up.       

Basice Abdominal Core Program #5

Basic Core Program #5

As with the previous program, you will have minimal to no rest between exercises so just
JUMP RIGHT FROM ONE EXERCISE TO THE NEXT.

For each set, only allow 15 seconds of rest between sets

Seated Boat-side

Begin seated on floor with knees bent and feet on floor.  Attain neutral spine by straightening your back and tightening your abdominal muscles.  Place your hands under your knees and bring your lower legs parallel to the floor, keeping a flat back.  If able to perform this with minimal difficulty, try releasing your hands and maintaining them at shoulder height.  Do not let your lower back round out.  Hold position 10 seconds and repeat 10 times

With no rest, Start the Exercise Below:

Straight Bridges

Do 

Then, ditch the ball and go right into:

Single Hip Thrust 

Do for 3 sets of 15 for each leg (with only 15 seconds of rest between sets)

After this exercise

 Wrap a theraband around the thighs

and with minimal rest do:

SIngle Leg Bridge with Theraband

Do 3 sets of 15 for each leg. Remember to Keep tension on 

the band by slightly keeping the knees apart!

Finish off with:

Side Bridge 

Hold for 30 seconds on each side 

Abdominal Core #4 Program (Moderate Intensity)
Important note for today's program...PLEASE HAVE A SOFT SURFACE OR MAT
to do the exercises. Your Elbows will thank you for it!!

Do each exercise with only 15 seconds of rest between sets and NO REST between each exercise!!

Crunch with Twist

Perform this exerices alternating between a twist to the right or left knee

HOLD THE TOP POSITION FOR A COUNT OF 2 seconds before

returning to starting position

DO 2 sets of 20 reps

then with minimal to no rest, go right into the next exercise!

Basic Plank

Hold the top position for 5 seconds and return to starting position

Perform 3 sets of 8 reps

From here, go right into the next position

Plank with Donkey Kick

Get into the Basic Plank Position and while holding this position, perform

the kicks as shown.

Do 3 sets of 15 kicks per leg

with no rest, start with the next exercise:

Plank to Side

Do 3 sets of 8 for each side

Then end with the

Side Bridge

Do 3 sets of 10 on each side

Glute and Core Program #5: Glute Activation Program for the New Year!!

Glute Activation Program to help kickstart a healthy, pain free New Year!!

If your NEW YEAR's Resolution involve getting fit, losing weight, having healthier spine or joints, here is a great exercise program to start the New Year. Perform this program along with other core and glute programs in previous posts to kickstart your Resolution!!

Hip Flexor Stretch

With both feet pointing forward raise one foot up onto a platform (stairs or chair would be good).  Contract the glute (you should feel the front of your hip stretch) and drive your knee forward.  At the end of the stretch take the arm, same side the leg is down is the side that you reach over with

Bridges on Heels with T-Band -(3 sets of 15 reps)

Lie on your back with your knees bent with T-band above the knees.   Your feet should be hip distance apart and toes should be up, driving your heels into the ground.  Neutral Spine. Take a deep breath in, expanding into your back and your lungs. Exhale: Keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up off the mat. Come up high enough that your body makes a straight line from your shoulders to your knees. Don’t press up so high that you can’t see your knees. Inhale: Maintain the Bridge position. Exhale: Still holding the bridge, think of knitting your ribs down to your belly, squeeze your butt, and try to lengthen through the front of your hips. Inhale: Hold the Bridge position. Exhale: Maintain Neutral Spine as you come back down to the mat

Clamshell

Begin lying on side with knees together and bent to 90 degrees. Support head with your hand or with pillow.  Activate core. Squeeze your glute and lift knee upward while keeping soles of shoes touching. Continue lifting knee to the point just before pelvis begins to move. Keeping core activated is essential to isolating hip muscles and not moving pelvis.  Perform exercise for 10 repetitions on each side for 2 set

Side Lying Abduction (3 sets of 15 reps)

Begin lying on side on the floor with legs extended. Top leg should attain a straight line through hip and shoulder. Bottom leg may be bent for added stability.  Foot should be flexed pulled in towards your face and parallel to the floor.  Activate core muscles, neutral spine. Top leg should be slightly back, activating glutes.  Lift top leg upward, abducting leg, holding for 5 seconds. Slowly return to start position and repeat for 10 repetitions on each side for 2 sets

Hip Hinge w/ Dowel (2 sets of 10 reps)

Holding a dowel or a rod behind you, stand tall with core activated.  Keeping your chest up, shoot your hips back and try to touch the dowel with your bottom.  Remember to keep a neutral back and bend at the hips.  **You should be flex at your hips, not your knees. Only a slight knee bend is expected. Squeeze your glutes and drive your hips forward as you stand

HIP HINGE w/ 3 Points of Contact

Stand tall with core activated, feet hips distance apart.  Maintain three points of contact throughout the exercise; back of head, thoracic spine and bottom.  Keeping your chest up, shoot your hips back as you maintain proper contact with the dowel.  Remember to keep a neutral back and bend at the hips. Squeeze your glutes and drive your hips forward as you stand