STRENGTHEN YOUR CORE WITH OUR 6-MOVE WORKOUT SERIES

by Move Thrive Be Fit & Be Ready

Core training, the workout that helps you look thinner and supports your spine, is gaining popularity like a rising celebrity. Core muscle areas connect to legs, the way you sit, stand and squat. Apart from the abdominal muscles, core workout trains the glutes, back and every area connected to the spinal cord.

WHAT DOES CORE REFER TO? Well, your core comprises 3 layers of muscles. These are:

l The upper abs

l The side muscles (obliques)

l Very deep muscle layer (supports the spine and serve as a natural corset)

SCULPT YOUR CORE

Here, you will come across a six-move core series that sums up for an intense workout. Best part, you need nothing else than a mat. The only dare you get is, no breaks in between and you will see incredible results within a few weeks.

1. Wind Down

1. Sit in the center of your mat with knees bent and feet hip-distance apart.

2. Bend your elbows and make a fist with each hand. Now, stack your fists on top of one another in front of your chest.

3. Start circling the fists around each other.

4. Inhale and roll your tailbone under, scoop in the abdominals and roll down towards the mat.

5. Stop just before you are about to touch the mat.

6. Exhale as you round back up, winding arms in the opposite direction.

Repeat four more times.

2. Frog-Circle Combo

1. Lie flat, holding your knees to your chest.

2. Curl your head and neck off the floor. Stack your hands behind your head, just like a pillow.

3. Keep the heels together and toes apart. Slide your legs out along the mat, hovering the feet just about the mat.

4. Lift legs up to a high diagonal.

5. Bend your knees in towards ears, slide your legs out along the mat again, hovering feet a few inches off the ground.

Repeat 16 times.

Here Is A-Z Fact: PILATES: THE A TO Z FROM ORIGIN TO IMPORTANT FACTS

3. Footwork

1. Lie in the center of the mat and bring knees to your chest.

2. Curl your head and chest up. Looking at your abdominals, stack hands palm over palm and place them directly behind the head.

3. With heels together and toes pointed, turn knees out, ensuring they are shoulder-distance apart.

4. Send legs out to a high diagonal from the ground and hold.

5. Bend knees back towards the ears.

Repeat 10 times.

4. Tabletop Control

1. While sitting on the mat, position the Pilates Magic Circle between your legs (above the anklebone).

2. Lie down on the back with knees drawn towards your chest. Stack your hand's palm over palm and place them behind neck.

3. Curl up while squeezing the Pilates Magic Circle between your legs.

4. Lower the toes towards the mat.

5. Without arching the back, scoop abdominals in to lift legs back up to the chest.

Repeat 10 times.

5. Crunch Series

1. Lie on the mat with knees bent, feet together and planted on the floor.

2. Stack hands palm over palm and place them behind the head.

3. Drop your knees down to one side.

4. Look at your navel, curl your body up slightly with elbows wide, lifting from the core.

Repeat 10 times, then switch sides.

6. Side Bend

1. Sit on your right hip while folding the right leg under your body and extending your left leg out to the side in a straight line.

2. Place right hand on the ground next to your hip, bend the left knee slightly, pushing yourself up to balance on the right knee.

3. Flex the foot of left leg, pull your abs in and lift the right leg, placing it behind left leg.

4. Place left hand on your hip, pulse your hip up two-inches and down two-inches, keeping your right arm straight.

Repeat eight times. Switch sides.

Excited to start but not sure how long you will stick? How about taking the workout as your New Year resolution and motivate yourself to get a fit & toned body this every year?

Visit: https://movetothrive.com/pilates-videos FOR PILATES TRAINING VIDEOS