Name: Playbook - Pauline Perina - Strong Core
Uploaded: 2023-10-13T15:02:21.276Z
Duration: 15 min
Description: Strong Core

4 exercises 
30 sec each exercise 
4 rounds 
1 min break after each round

- Sit with your legs lifted and your palms behind you on the ground
- Bend your arms and lean your upper body back
- Move your legs clockwise in circles alternating with counterclockwise 
- Keep your legs together 
- Roll your shoulders back
- Breath regularly 
- IF you feel a lot of pressure in your back, bend your legs and lower your elbows on the ground

Seated Ab Circles

- Begin with a plank position 
- Extend one arm at a time and bring back to the original position 
- Keep core tight

Plank Extension Walk

- In a V-like sitting position, extend your legs out and back in towards your chest.
- Keep your hands beside your hips or try putting them in the air in a 'touch down' or wide arm position

Seated In and Outs

- Lay face down on the ground with extended legs
- Point your toes while you place your hands beneath your shoulders
- Push yourself into the plank position (forearm)
- Maintaining a tight core and flat back, bring your left knee to your right elbow
- Pause and slowly return each to the starting point
- Repeat with the other side and keep alternating

Forearm Plank Knee to Elbow

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