Name: Playbook - Izabela Siuda - Balance & Core
Uploaded: 2024-04-22T19:35:49.303Z
Duration: 15 min
Description: Balance & Core

The workout is designed to help you train your balance. These easy exercises will make your balance much better.

You will improve your coordination and dexterity, which is useful in your everyday life.

At the same time you will strengthen the muscles of the abdomen, back, buttocks and hands.

🇵🇱 Trening ma na celu pomóc Ci ćwiczyć równowagę. Te proste ćwiczenia znacznie poprawią Twoją równowagę.

Poprawisz swoją koordynację i zręczność, ktore przydadzą Ci sie w codziennym życiu.

Jednocześnie wzmocnisz mięśnie brzucha, pleców, pośladków i rąk.

- Step in place with high knees for time or reps
- Increase speed as you feel comfortable

High stepping

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Repeat on the opposite side

Bird dog

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat (bodyweight)

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

- As you come down push your hips back and keep your chest up 
- Pause at parallel 
- Raise your heels

Low squat to toes

- Start in a plank position 
- Raise your arm and leg keeping your core tight 
- Pause and return to the initial position
- Change sides

Awkward plank

- Stand on one foot with your other leg bent at the knee
- Squat down as low as you can
- Don’t let your knee go past the front of your toes
- Pause at the bottom of the squat and push back up
- Repeat to the other side

Single leg squat

- Begin in a push up position with hands shoulder width apart
- Reach up with one hand to the side and rotate your body towards the ceiling 
- Go back to push-up position 
- Repeat on the other side

High plank and rotation

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- Begin in a high plank position
- Alternately tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position and kick forward

Reverse lunge with kick

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises

- Sit on the chair or a sofa and lean back on your elbows
- Lift your legs and hold for 20 seconds

Seated leg hold

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Balance & Core

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