Deep Core

1.) Bridge + chest press -Exhale as you raise your hips off the ground inhale as you lower them down. Modification: Perform the bridge and chest press as two separate movements. Then combine them when your core is stronger. 2.) Bear plank + leg walk out- Exhale as you lift up into bear plank. Inhale as you walk your leg out. Exhale as you bring it back in. Modification: Perform without the leg walk out. 3.) Bird dog- Exhale as you lift your arm and opposite leg. Inhale as you lower them back down. Modification: Perform arm lifts only, then leg lifts only. 4.) Reverse plank hold- Exhale as you lift your hips. Breathe normally at the top. MAX HOLD Do 1-3 rounds depending on time and ability level. Do not hold your breath when doing these.