No time? Not even to read this? No problem: this super simple but awesome dynamic core practice will get you energised, strong and ready for the day in 5 minutes.
BOAT PULSES
- start in Boat Pose with your knees bent
- take an inhalation here
- exhale lower down until your back & legs are hovering above the ground
- inhale up
- exhale down
- repeat 10 times
PLANK WAVES
- start in Downward Facing Dog
- lift your heels and bring your chin to your chest until you can wave your spine forward
- use your core strength to do this and not just your hips
- as you arrive in Plank Pose, pull the navel to the spine, round your back & coil back to downdog
- keep moving forward and back on your breath
- take your time and make sure to move only from the core, not from the hips
- repeat 10 times
PLANK UPS & DOWNS
- start in plank pose
- bring your right elbow down underneath your right shoulder
- bring your left elbow down underneath your left shoulder
- now place your right hand back underneath your right shoulder
- then place your left hand back underneath your left shoulder
- keep ‘walking’ up & down, alternating which side goes down & up first
- the challenge is to keep your hips as still as possible, which requires a lot of core strength
- repeat for 5 more rounds
PLANK KEEP UP
- after your last plank up & down, stay in forearm plank for 5-10 breaths
- challenge yourself & keep breathing long & deep
BONUS STRETCH
- after your forearm plank, bring your knees down & rest in child’s pose
- stay here for 3 breaths
- then sit up on your with your hands behind your feet
- press your chest & hips up to the sky
- stay here for 2 breaths
- then lower down, take another deep inhale through your nose and exhale out of you mouth
- enjoy your day!
Want more core? Check out my core video on YouTube.
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