I thrive workout-wise by constantly trying new “fun” workouts. I am somewhat “workout fickle,” but I am okay with that because variety keeps me interested. As I always say, “when it comes to working out, boredom is the kiss of death.”
Core workouts can be particularly yawn-worthy. Front planks, crunches, bike kicks ... snore. Currently I am mixing things up with “add on” core workouts.
First, pick a
"base" exercise and a "rest" exercise. The rest exercise
isn't easy; it just isn't a core exercise. In the example below I have used a
front plank as my base exercise (other options include a side plank or a V
hold) and a squat hold as my rest exercise (other options include a plié hold
or cardio exercises such as jumping jacks or high knees).
To do the workout you
simply alternate the base exercise with the rest exercise. Each time you do the
base move you add on an exercise. Confused? Don't worry. I have outlined my
current favourite add-on set below.
A few things
before you begin:
1. Before you attempt
this workout, master a basic plank.
Basic plank: Balance
on your hands and toes. Your shoulders, hips, and feet should form a straight
line. Your bum should not be up in the air. Your lower back should not be
arched. If I put a foam roller lengthwise along your back, the roller should
touch the back of your skull, your upper back and your sacrum (back of your
pelvis). There should be a small space between the roller and both your lower
back and your cervical spine. Keep your core engaged the entire time; pull your
belly button towards your spine and your lower abdominals wide to your hip
bones like you are pulling taffy.
2. Once you can hold
a basic plank for 30 seconds, attempt add-ons one through four of the series
below.
3. Continue to work
on your basic plank. Attempt the full workout only when you can hold a front
plank with perfect form and no lower back pain for one minute.
4. Once you can do
the full routine with perfect form, hold weights when you squat and try doing
two repetitions of each add-on. Progress until you can do three repetitions of
each exercise.
The routine
Start standing. Bend
over. Place your hands on the ground in front of you. Walk your hands forward
until your body forms a plank. Hold for five seconds. This is your "base
exercise."
Now, walk your hands
backwards and -- without standing all the way up -- hold a squat. Keep your
chest out, back flat, core engaged, knees in line with your middle toes, and
lower back neutral.
This is your "rest" exercise. After each add on, hold
a squat for five seconds. Then walk forward into your plank and start the
sequence again.
Add-on 1: Walk-outs
After holding the
basic plank for five seconds, add on walk-outs. In a plank position
"walk" your right hand in front of you, then your left. To finish,
place your right hand back to its starting position underneath you, then your
left. Repeat starting with your left hand.
Walk your hands
backwards. Hold your low squat for five seconds.
Add-on 2: Shoulder
taps
Walk forward into a
plank. Hold for five seconds. Do one walk-out starting with each hand. Then add
on "shoulder taps." Keep your hips stable as you touch your right
hand to your left shoulder. Then touch your left hand to your right shoulder.
Walk your hands
backwards. Hold your low squat for five seconds.
Add on 3: Leg
extensions
Repeat the above
sequence. Then, add on one leg extension on each leg. Holding your plank --
core engaged and pelvis stable -- engage your right bum muscle to lift your
right leg off of the floor. Hold for five seconds and then repeat with your
left leg.
Walk your hands
backwards. Hold your low squat for five seconds.
Add on 4: Leg
abductions
Repeat the above
sequence. Then do one leg abduction with each leg. Holding your plank -- core
engaged and pelvis stable -- engage your right bum muscle to lift your right
leg off of the floor and out to the side. Hold for five seconds and then repeat
with your left leg.
Hold your low squat
for five seconds.
Add on 5: Knee tucks
This is your final
add on. Repeat the entire sequence (while smiling if you can), then do one knee
tuck with each leg. To do a knee tuck, hold your plank as you bring one knee
into your chest. Count to five, then repeat with the other leg.
Walk your hands
backwards. Hold your low squat for five seconds.
Congrats! You
survived!
Jump on a cardio
machine and do 5 minutes of intervals -- 15 seconds hard and 45 seconds
regular. Then, repeat the sequence again.
