This week we are going to focus on our core muscles with a simple, modified Push-Up (“Plank”) position. The exercise is really quite simple in it’s movement, and yet it will work your entire body. This is a toning exercise, not a cardio exercise, so make sure you add in some fast paced movements from prior weeks as well.
Centered Push-UpNOTE: You will want to use a weighted ball or balance ball for this exercise
Begin on the ground with your hands resting on the ball. Bring your shoulders over your hands keeping your elbows bent slightly, chest open, and head up. Pull your belly in toward your spine to support your lower back and step back into a push-up position (you can also do this on your knees). Tuck your glutes under, strengthen your thighs, and extend through your heels; this will keep all of the muscles in your body activated. Being on the ball instead of on the ground will really challenge your core, stabilizing muscles; make sure you keep centering into your belly and pulling your core in. NOTE: If you are on your toes and your lower back begins to hurt (or if it starts to dip down toward the ground), you need to drop down to your knees! Hold for 1 minute and then do a cardiovascular exercise; repeat for 2-3 more rounds.
Want an extra arm challenge? Maintain the same position as above but alternate between adding in push-ups on the ball and simply bending your arms and holding.