December 12th - Low Impact Core

Your wrists should be stacked directly beneath your shoulders. Move your knees so that they're on the same plane as your wrists, giving yourself a wide base to work. Maintain a neutral spine by looking down at the ground. Extend one arm straight out. At the same time, squeeze your glutes to raise the opposite leg. Pause for a count at the top, maintaining tension to keep your shoulders or hips from dropping. Lower your limbs down under control. Repeat the movement with the opposite arm and leg. 1 minute total.

Press your hands into the floor, firm the upper arms in towards each other. Draw the lower belly in and up. Extend one leg back with your toes tucked and then the other leg, so you are in a high push-up position. Modify by dropping to your knees or pressing forearms into the ground. 1 minute total.

Lie on your left side, legs extended and stacked from hip to feet. The elbow of your left arm is directly under your shoulder. Ensure your head is directly in line with your spine. Engage your abdominal muscles, drawing your navel toward your spine. Lift your hips while keeping knees on the floor. Maintain torso in a straight line with no sagging or bending. Hold the position 30 sec on each side.

Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Engage your abdominal muscles, drawing your navel toward your spine. Lift your hips while keeping knees on the floor. Maintain torso in a straight line with no sagging or bending. Hold the position 30 sec on each side.

Keeping the natural curvature of your spine, lift both legs up into a table top position (knees and hips bent at 90 degrees). Raise your arms so they are both pointing straight towards the ceiling. Maintaining a neutral spine, extend your right leg forwards while raising your left arm overhead in a controlled manner. Return your arm and leg to the starting position, then switch to repeat the movement on the opposite side. 1 minute total.

Lie on your back with your legs straight up in the air. Pull your abs in, tuck your chin and reach your hands up to touch your toes. 1 minute total.

Your wrists should be stacked directly beneath your shoulders. Move your knees so that they're on the same plane as your wrists, giving yourself a wide base to work. Maintain a neutral spine by looking down at the ground. Extend one arm straight out. At the same time, squeeze your glutes to raise the opposite leg. Pause for a count at the top, maintaining tension to keep your shoulders or hips from dropping. Lower your limbs down under control. Repeat the movement with the opposite arm and leg. 1 minute total.

Press your hands into the floor, firm the upper arms in towards each other. Draw the lower belly in and up. Extend one leg back with your toes tucked and then the other leg, so you are in a high push-up position. Modify by dropping to your knees or pressing forearms into the ground. 1 minute total.

Lie on your left side, legs extended and stacked from hip to feet. The elbow of your left arm is directly under your shoulder. Ensure your head is directly in line with your spine. Engage your abdominal muscles, drawing your navel toward your spine. Lift your hips while keeping knees on the floor. Maintain torso in a straight line with no sagging or bending. Hold the position 30 sec on each side.

Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Engage your abdominal muscles, drawing your navel toward your spine. Lift your hips while keeping knees on the floor. Maintain torso in a straight line with no sagging or bending. Hold the position 30 sec on each side.

Keeping the natural curvature of your spine, lift both legs up into a table top position (knees and hips bent at 90 degrees). Raise your arms so they are both pointing straight towards the ceiling. Maintaining a neutral spine, extend your right leg forwards while raising your left arm overhead in a controlled manner. Return your arm and leg to the starting position, then switch to repeat the movement on the opposite side. 1 minute total.

Lie on your back with your legs straight up in the air. Pull your abs in, tuck your chin and reach your hands up to touch your toes. 1 minute total.

Your wrists should be stacked directly beneath your shoulders. Move your knees so that they're on the same plane as your wrists, giving yourself a wide base to work. Maintain a neutral spine by looking down at the ground. Extend one arm straight out. At the same time, squeeze your glutes to raise the opposite leg. Pause for a count at the top, maintaining tension to keep your shoulders or hips from dropping. Lower your limbs down under control. Repeat the movement with the opposite arm and leg. 1 minute total.

Press your hands into the floor, firm the upper arms in towards each other. Draw the lower belly in and up. Extend one leg back with your toes tucked and then the other leg, so you are in a high push-up position. Modify by dropping to your knees or pressing forearms into the ground. 1 minute total.

Lie on your left side, legs extended and stacked from hip to feet. The elbow of your left arm is directly under your shoulder. Ensure your head is directly in line with your spine. Engage your abdominal muscles, drawing your navel toward your spine. Lift your hips while keeping knees on the floor. Maintain torso in a straight line with no sagging or bending. Hold the position 30 sec on each side.

Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Engage your abdominal muscles, drawing your navel toward your spine. Lift your hips while keeping knees on the floor. Maintain torso in a straight line with no sagging or bending. Hold the position 30 sec on each side.

Keeping the natural curvature of your spine, lift both legs up into a table top position (knees and hips bent at 90 degrees). Raise your arms so they are both pointing straight towards the ceiling. Maintaining a neutral spine, extend your right leg forwards while raising your left arm overhead in a controlled manner. Return your arm and leg to the starting position, then switch to repeat the movement on the opposite side. 1 minute total.