Core Training: Part 3
Beginner Core Exercises
Side Bridge
Side Bridge — Beginner
Body held in a straight line from ankles to knees to hips to shoulders.
Hold position for 30 seconds before changing to the other side. 30 secs on both sides equals 1 set.
Supine Bridge
Supine Bridge — Beginner
Knees directly over feet. Knees, hips and shoulders in a straight line
Hold position for 30 seconds.
Bird Dog
Bird Dog — Beginner
Raised Hand, Shoulder, Hips and raised foot in a straight line.
Hold position for 30 seconds before changing to the other side. 30 secs on both sides equals 1 set.
Blackburn Position 2
Blackburn Position 2 — Beginner
Squeeze shoulder blades together, raise head up, but tuck chin towards chest.
Hands and shoulders in a straight line, turn thumbs upwards.
Hold position for 30 seconds.
Blackburn Position 6
Blackburn Position 6 — Beginner
Squeeze shoulder blades together, raise head up, but tuck chin towards chest.
Pull shoulders down, turn thumbs upwards and try to touch hands behind back.
Hold position for 30 seconds.
