20 Minute Beginner Friendly Core Circuit 💪

Quick little core circuit I've been incorporating lately, mainly on days where I don't have time to go to the gym but want to get some exercise in. These exercises focus mainly on the functionality of your core muscles with one for aesthetics.

Functional core work helps with:

- Stability in your lifts(will make heavier weight move better aka more gains)

- Every day functions like carrying the groceries inside in one trip

- Improving your balance

Full Workout:

10 V-Ups

10 Bird Dogs(one on each side = 1 rep)

10 Shoulder Taps(one on each side = 1 rep)

10 Leg Lifts(each side)

3-4 rounds, 30 sec rest between sets.

Exercise Breakdown:

V-Ups:

- These can be a little tricky to start but once you get your groove you'll find a good rhythm. Best way I've found to describe them is think about how you fold a lawn chair, that's what you're doing with your body. 😂 Keep your torso straight and focus on moving about your hips like a pendulum. Your feet/legs are moving in and out as your torso comes up and down.

Bird Dog:

- One of my favorites!! Keep your core tight to make sure you don't twist to one side or the other and only bring your leg and arm up as high as they can go while keeping your back neutral. If you go any higher you won't be using your core to stay stable, but your spine instead and we don't want that. Take it slow at first to focus on which arm and leg are moving. Think "Right Arm, Left Leg..." THEN move them. If that's still a bit confusing to do move your arm and then your leg and go from there until you get the hang of it. 😊

Bear Crawl Shoulder Taps:

- We're basically making an elevated table top with our stance. Start with both hands and knees on the floor, then lift your knees off the floor slightly to where you're basically hovering. Once you're at that stance alternate hands for shoulder taps

Leg Lifts:

- You should feel this in mainly your hip flexor but also your quads since they extend the leg. Stop lifting your leg once you hit a height that makes you need to bend your torso forward. We want to keep our torso straight throughout this movement.

✨modification✨

- Put your hands down on the floor next to you to give extra stability/support for your upper body if needed. Hope yall enjoy this little circuit! Let me know if you give it a shot. 😜

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