Name: Playbook - Ashley Palmer Fitness - Day #1 Deep Core Work
Uploaded: 2024-04-11T18:39:44.490Z
Duration: 30 min
Description: Day #1 Deep Core Work

Hey friends!!! I'm so excited you are here! Welcome to day #1 of my 30 day core challenge. We are starting off with a bang and working our deep core muscles! These exercises may look easy, but I promise you, they are not! With proper core engagement through diaphragmatic breathing you should feel EVERY movement. So be sure to slow down your reps, breath deep and engage that core. You got this!

- Lie supine on the floor with your arms extended out from your chest
- Bring your legs up to a 90deg or table top positioning
- Extend opposing arm and leg out and back in, alternating sides for duration of exercise
TIP- Take a deep belly breathe before you extend the arm and leg making sure the core is properly engaged

Dead Bug- add a band around your knees

- Place resistance band around your legs
- Lie down supine with low back pressed into the mat and arms by your side
- Bring legs up to 90deg keeping knees bent
- Alternate tapping heels down on the floor

Heel Taps with band

- Come down on your back with your legs propped up
- Place your hands on your hip bones to help feel your pelvis rotate during the tilt
- Tilt your pelvis forward by taking your low back off the mat creating a bridge underneath your back
- Then tilt your pelvis backward by eliminating the bridge, engaging the lower core muscles and tucking your belly button in towards your spine
- Go straight up to a bridge by lifting your booty off the mat and squeezing the glutes at the top of the movement

Pelvic Tilt to Bridge

- Come onto the mat in a quadruped position with hands lined under shoulders and knees under hips
- Take the opposing arm and leg in to the middle of the body for a crunch then extend both out
- As you extend the leg out, squeeze the glutes; as you extend the arm out squeeze through the upper back.

Bird Dog

Day #1 Deep Core Work

Day #2 Standing Core

Day #3 Deep Core + Obliques

Day #4 More Deep Core!

Day #5 Transverse Abdominus

Day #6 more Transverse Abdominus! Yep 2 days in a row!

Day #7 Body Weight

Day #8 Low Abdominals

Day #9 Obliques + Mid Core

Day #10 Advanced Core

Day #11  Core Combo- 30sec each move!

Day #12 Stability Ball

Day #13 Low Core

Day #14 Low, Mid + Upper Core

Day #15 Low Core + Transverse Abdominus

Day #16 Half way there!

Day #17 Advanced Core

Day #18 YOU GOT THIS!

Day #19 Holy Smokes

Day #20 Grab a stability ball

Day #21 Advanced Abs

Day #22  320rep ABS!

Day #23 Low Core

Day #24  10min Abs!

Day #25 Body Weight Core

Day #26 Mid Core + Obliques

Day #27 Dumbbell + Band Core

Day #28 Core Recovery- Body Weight

Day #29 Dumbbell Only

Day #30!!! Final Core Workout!

Day #1 Deep Core Work

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