Every one loves a strong core – you want that 6-pack, the flat belly – it’s the number 1 request I get in classes! You want to rid yourself of back pain and feel strong throughout your whole body!
Sure, I say because I know that I will be improving your posture, reducing any back pain you may have, provide you with better balance and make breathing easier for you.
Remember though that there is more to your core than the ripples everyone is seeking (well not everyone!). They are your pelvic floor muscles (love the pelvic tilts we do in Pilates), the lower back muscles, squeezing your rectum, and all around your midsection (if you want proper anatomy check out another site – I’m keeping this light).
I’ve shown 3 exercises that I love to do in classes.
1. The classic bicycle
3. Side Plank with leg lift
I’m super picky about technique for a couple of reasons ….1. I don’t want anyone to get hurt and 2. I want everyone to get the benefits from doing the exercise properly. So, here are some tips for when you perform a plank.
Tanya’s Technique Tips for Planks – Check out this quick video for tips and challenge
- Proper form is crucial!!
- Elbows or hands are placed directly under shoulders with “lats” engaged (pull shoulder blades down your back)
- Palms are pressed into floor with no gaps at the wrist and directly in line with elbows
- Belly button is pulled to spine
- Tailbone is lengthened towards your heels
- Aim your nipples to the front of the mat
- Lengthen your neck (think of a triangle- the top is at the base of your skull and the other two points are your shoulders – keep this triangle big and strong)
- Position yourself either on your knees or toes and lengthen them away from your head
- Remember PROGRESSION – STABILITY then MOBILITY when performing any exercise
Have fun with your core exercises and here is a “Thanks to Planks” routine from Get the Skinny on Skinny Jeans by Tanya Morrison. Also check out this core routine and proper form.
Thanks to Planks
|Plank on Knees||Hold 30-60 seconds||2-3|
|Plank alternating knee drop||10 slow, 10 fast repeat 8-12x||2-3|
|Plank on Toes||Hold 30 – 60 seconds||2-3|
|Plank with Alternating Leg Lift||30-50||2-3|
|Walk-out planks||8-15 slowly||2-3|
|Lateral (side) Planks||Hold 30-60 seconds then lift leg 5-20x slowly, switch sides|
|BONUS:Add 2-5 minutes of cardio (skipping/jumping jacks/running stairs etc) between each plank exercise|
CONGRATULATIONS! You did the workout! WOOO HOOO :o)
“Tanya’s simple tip of not changing anything but just to notice has been an incredible tip that has resulted in a 10lb weight loss” – Sarah
Your passion and dedication to your family and clients is apparent in everything that you do! And is CONTAGIOUS”. – Laura
It’s time to Get into those Skinny Jeans or swim suit!! Another trouble spot is those inner and outer thighs….check out these 4 exercises to sculpt them in no time!
Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and has coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca
Tanya has created FREE Healthy Living Challenges because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.
Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!
Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.
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