Today I'll be sharing a weekly schedule that he's been following. Each week, I slightly bump up the number of reps for each exercise. You can use these numbers as well, or do whatever works for your current physical level. You can also add multiple sets of each exercise and do a few circuits to really challenge yourself!
I have to make the normal warnings and disclosures here- I'm not a doctor or medical professional so do these exercises at your own risk!
Situps - do either regular/full range situps or crunches.
Pushups - do these either on your knees or toes.
Plank - do these either on your knees, forearms or with straight arms.
Side Plank - time indicated is for each side. do these with a knee down, on forearms or with straight arms.
Bridges - lie on your back with knees bent and feet on ground. for each rep, slowly lift hips until there is a straight line from your shoulders to knees. slowly lower to ground.
Superman - lie on your stomach with arms in front. for each rep, raise your legs and arms all at once (only your stomach should still touch the ground), pause at the top and slowly lower for one rep.
Slow Roll - kneel on the ground on all fours. keeping your hands and legs in place, push hips back and lower into child's pose. pause, then slowly roll forward into upward facing dog. pause for one completed rep.
Twist - lie on your back with arms straight out and legs on the ground. bring up right knee to chest and twist to left side, looking over right shoulder (you will feel your back stretching)
Legs up the Wall - lie on your back close to a wall. place legs flat up the wall (with heels towards the ceiling). inch your butt as close to the wall as you can. hold for recommended time.
Run - I think this one is self-explanatory! RUN! (or walk..any kind of cardio really!)
What's your favorite core move?
Anyone else have back issues? What helps you?