G.Y.M. Get yourself moving, Core Sstrengthening Set

Starting in a supine position, with hands under the tailbone forming a triangle to support the lower back if necessary, raise the legs slightly off the floor and hold for 20 seconds, then rest for 10 seconds.



Raise the legs again for 20 seconds, then (with no rest) bend the knees and put your feet flat on the floor. Place your right hand near your right ear and aim your elbow toward the inside of your right leg repeatedly contracting the abs for 20 seconds. Repeat on the left side. You do not need to come off the ground and a slight curve should remain in the lower back region. Rest for 10 seconds.



Raise the legs again for 20 seconds, then (with no rest) bend the knees and put your feet flat on the floor. Place your right hand near your right ear and aim your elbow toward the inside of your right leg repeatedly contracting the abs for 20 seconds. Repeat on the left side. You do not need to come off the ground and a slight curve should remain in the lower back region. Rest for 10 seconds.



Repeat the entire second set, then with both palms at your sides and flat on the floor, slide your fingertips toward your heels (4–6 inches) repeatedly for 20 seconds, just far enough to keep the abdominal muscles engaged. Try to work up to three consecutive sets.



Core Strengthening Set

Starting in a supine position, with hands under the tailbone forming a triangle to support the lower back if necessary, raise the legs slightly off the floor and hold for 20 seconds, then rest for 10 seconds.

Raise the legs again for 20 seconds, then (with no rest) bend the knees and put your feet flat on the floor. Place your right hand near your right ear and aim your elbow toward the inside of your right leg repeatedly contracting the abs for 20 seconds. Repeat on the left side. You do not need to come off the ground and a slight curve should remain in the lower back region. Rest for 10 seconds.

Repeat the entire second set, then with both palms at your sides and flat on the floor, slide your fingertips toward your heels (4–6 inches) repeatedly for 20 seconds, just far enough to keep the abdominal muscles engaged. Try to work up to three consecutive sets.

Allen Russell, MA, CPT (.(JavaScript must be enabled to view this email address)), and Kristy Cooper (.(JavaScript must be enabled to view this email address)) are trainers at Crossroads Fitness Center. Info: 242-8746.

 

There is a risk of injury associated with any physical activity. Please consult your physician before engaging in this or any exercise regimen.


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