3 Exercises for Your Core!

The core is just as its name implies, the core of our body.  A strong core is key to a strong body.  South County Boot Camp trainers Ryan and Danielle Bate provided us with these 3 moves that will help you strengthen your core!  These moves require no equipment and utilize your body weight and gravity to provide the needed resistance.  This means you can perform these moves in your own home.  Or, of course you can get on board with South County Boot Camp and become an expert with these moves and many more!  Without further adieu…here are 3 moves you should start doing today, after considering all health conditions of course!

1.  The Plank:  The plank is a move that was traditionally practiced in Yoga and Pilates.  However, the results are so astounding that now many have adopted this as a regular part of their exercise routine and for good reason!  To perform a plank,  begin in the standard push-up position, face looking down, hands shoulder-width apart directly below the shoulders, feet together with weight being supported on your toes. Arms must be straight, and the back should be flat.  If your position is correct, your body should appear straight from the head to the heels. Be sure you are engaging your abdominals and allowing the chest or gluteus (your butt) to drop.  Challenge yourself to hold the position as long as you can in correct form.  Increase your time as you become stronger.  There are a number of variations on the plank which you can learn as well.

 

 

2.  Mountain Climbers:  We all know that mountain climbers are typically in great shape.  This move is meant to mimic climbing a mountain and certainly going to help you increase your core strength as well as your upper and lower body and your endurance!  Begin as you would in plank position as described above.  Once in this position, start by bringing your right knee towards your belly button just as you would if you were climbing a mountain (the foot stays off the ground until you bring it back).  Next, repeat with the left leg bringing the knee towards the belly button.  Repeat this exercise for as many reps as you can, increasing your reps each time. You should also work on increasing your speed.  This move is bound to help you strengthen your core, lower and upper body as well as increasing your endurance!

 

 

 

3.  The Burpee:  The famous Burpee is another equipment free exercise that will not only work your core, but will challenge your entire body while building your endurance.  To perform a Burpee you will begin in a standing position, feet should be shoulder width apart.  Lower your body into a squatting position and place your hands on the floor in front of you.  Kick your feet back so that you are in plank position and lower your chest like a push-up.  Now bring your feet back to their original position and stand up and jump into the air.  Repeat this series and try to increase your reps overtime.

Watch this video from the Rhode Show and learn from Ryan how to properly perform these 3 exercises.

This type of workout can be done on your own.  However, joining South County Boot Camp will help you to master these moves and many others.  Ryan and Danielle will be your personal trainers along the way.  Not only will they help you with proper position, but they will also keep you motivated with positive reinforcement.  The other campers are also a huge source of encouragement.  Remember, it is never too late to make a change!  Register today and begin seeing and feeling the results you have always wanted.

 

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www.scbootcamp.com

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