Name: Playbook - Eliza Katoa - Core Work
Uploaded: 2024-04-14T21:11:06.615Z
Duration: 14 min
Description: Core Work

Suzanne

5 core movements to work and strengthen your abs! 

Be intentional and connect your breath to your movement.

Hold those hips up to the sky as you alternate marching.

Crab hold marching

Lie face-up on an exercise mat with your arms by your sides and your palms facing down. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Engage your core and lift your feet off the ground to bring your knees toward your chest. Keep your knees bent or straighten your legs. Keep your legs perpendicular to the floor, and press your legs together to create stability in your lower body.
While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.
Pause at the bottom of the movement just before your legs contact the floor.
Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.
Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.

Modified Windshield Wipers

Keep those knees bent at 90 degrees and hold that bear plank. Pick up that dumbbell and bring it to the other side of your body. Repeat and keep your core engaged as you do this.

Bear plank hold dumbbell pull through

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

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I’m crying so good I’m going to be yacked

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This felt so good today. Great mobility day 🫶🏼

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