About the 12 Days of Core Xmas

Core Xmas was a whimsical way to introduce core exercises that can be done at home and can be put into your day in an easy way. I’ve had many outdoor friends tell me that they wanted to add more core into their training and many didn’t belong to a gym. 

KEY ELEMENTS IN EACH CORE EXERCISE

  • Stability - be able to hold yourself still and steady. (plank, side plank)

  • Mobility - Your body is able to move through a full range of motion (mountain climbers)

  • Strength - Hold yourself strong against resistance dead bug, V sit, lolasana)

  • Power - be able to launch off either from your legs or your arms and create power (side plank)

  • Complimentary - use muscles that aren’t normally engaged; improve posture (superman, bird dog)

  • Balance - challenge yourself to balance in a new way (arm balance, side plank on your palm, bird dog off your toes)

Another component to the list is that we are all so different and have unique challenges. Some have hip issues, scoliosis, shoulder injury, wrist concerns, bulging discs. Some of these exercises will not work for you but I tried to a least some in every area. For example, not all exercises rely on shoulder strength and stability.

The goal for core is great a strong base and support for your body to work from - solid platform to launch off of. Think of a soccer player going to a corner kick - they use their whole body to launch the ball. Or powering up a climb. Also it is important to have a healthy core for longevity and to move your body without it being in pain. If you are hunched over all day on your bike, it is important to strengthen your back and gluts to ensure your hips and shoulders get a break.

THREE WAYS TO ADD CORE INTO YOUR DAY

  1. Try 1 exercise this week and do it before your training session. Do 2-3 sets.

  2. Add an exercise into your training workout routine. Doing Row and Squats? Add some dead bug and superman into the mix.

  3. As a finisher! Get a solid core workout by come 2-3 exercises for 20 seconds each for 3 rounds. Grab a friend!! Plank > V Sit > Dead bug OR Side plank > bird dog > Reverse crunch

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Bring on 2020!!

Chi

Cynthia Planken