For the past few weekends here in Denver, it has been too cold to go outside for too long. Well, at least too cold for me. So, I have been coming up with new toddler activities for Zoey. Two weekends ago, she could not get enough of scooping dried beans from cups into empty ice cube trays. This past weekend, she sat at the table for a solid hour using Play-doh.
Talk about a mom win! While I did not get a lot accomplished during that time, except playing with her, I love seeing her concentration and fascination.
Today, I am bringing you a core stability workout. While this workout does involve lifting, every single move has a core focus. What I always tell my clients when it comes to keeping good form through a move is to tighten your stomach as if you are preparing for a punch, and lengthen your spine as if you are being pulled toward the ceiling. If you can concentrate on that while you go through the reps, your core will be on fire in no time!
Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.
You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.
Core Stability Workout
Complete the set reps of each move for a total of 3-4 rounds. This includes the 2 minute push pace at the start of each new round.
- 2 minute push pace
- 10 Twisted Deadlifts
- 8 Push Up to T
- 10 Pass Thru Lunges (each side)
- 8 Back Flys
- 10 Plank Swipes (each side
- 8 Oblique Star Crunch
If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.
Twisted Deadlifts
- Modified: Rest a hand on a wall or chair. Use very low weights.
- Advanced: Keep feet parallel. Rather than putting hands behind your head, hold a weight in each hand and touch the floor on your bend.
Push Up to T
- Modified: Complete push ups against a wall.
- Advanced: Elevate or stack feet. Or, one handed/one foot push ups.
Pass Thru Lunges
- Modified: Rest hand on wall or chair. Hold weight in back leg hand.
- Advanced: Lunge forward on toes.
Back Flys
- Modified: Complete flys in a seated position.
- Advanced: Stand on one foot or hold a squat.
Plank Swipes
- Modified: Hold a regular plank, or rest one knee on ground while swiping with other leg.
- Advanced: Elevate feet
Oblique Star Crunch
- Modified: Regular crunches, or no weight.
- Advanced: Rest on hip with bottom leg off ground.
Let me know if you try it out and how you liked it!
More core workouts to try:
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What is your favorite core move or workout to do to strengthen your abs and back?
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
Perfect workout routine to strengthen each muscle of the core and not just the abs. A strong core is essential for performing exercises correctly, avoid back pain and to have a good posture. Still, trainees do not pay too much attention to it. Try mainly train their abs.
These exercises help for sure. I particularly like the push up to T exercise, I have not done it before, but I’m going to try it.
Yes! The core is not just the “abs” but so much more related to the back and shoulders. I love push up to T! It is tricky tough!