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JESSIKA: Strengthen Your Core Now


The holiday season is quickly approaching, and with the colder weather comes the hearty comfort foods that we all love. We will all be indulging in our festive favorites but its still important to stay healthy and fit while enjoying yourselves.

Core exercises are a significant part of a well-rounded fitness program. Having a strong core makes everything you do easier. Core exercises train the muscles in your pelvis, lower back, hips and abdomen. Having a strong core improves your balance, posture and stability, whether cheering on the field or in daily activities. Actually, most sports and other physical activities depend on stable core muscles.

Here is a quick core workout you can do five days a week to build and maintain a healthy, strong core.

Plank for 1 minute:The plank, also called a prone hold, is an isometric exercise for the core. It is performed by lying on your stomach and lifting your body by keeping your toes and forearms on the ground.

Side Plank for 30 seconds each side: Another variation but on one forearm

10 Basic Push-Ups

10 V-sits:Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45° angle. Reach your arms straight forward or reach up toward your shins as you are able. Maintain good core posture and a strong spine. Hold this "V" position for several seconds to begin. As you get stronger, hold the position longer. Return to your starting position slowly. Just before you reach the floor, stop and hold the position for a few seconds.

10 Basic Squats

10 Bridges: Relax your upper body and back while you draw in your abdominals and squeeze your pelvic floor muscles (as if you were stopping the flow of urine). Exhale as you press your hands and forearms into the floor and slowly push your pelvis up toward the ceiling. Hold in an up position for a slow count of three. Inhale as you slowly lower your body back to the start position.

10 Oblique Twists:Keep knees bent at a 45° angle and lean back until you feel the abdominal region become tense. The farther you move back, the more difficult this move becomes. Move side to side, creating a semi-arc movement. 

20 Bicycles:Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow toward the left knee as you straighten the other leg. Switch sides, bringing the left elbow toward the right knee. Continue alternating sides

10 Leg Raises:Lay down with your hands to your sides for support. Raise your legs so they are off the ground, keeping the abdominals tight. Slowly raise your legs 90°, contracting the abdominal muscles. Slowly return to starting position. Do not touch the floor with your feet.

Repeat three times

"I don't find the time to exercise; I make the time to exercise."

With that said I hope this gives you the motivation you need to get started! See you all Monday night and as always, GO GANG GREEN.

—Love, Jessika

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