## Core Routine 🔹 *parent* [[✧ Exercise|Exercise]] ▫️ *related* [[⏶ Warm-Up Routine|Warm-Up Routine]], [[⏶ Wind-Down Routine|Wind Down Routine]] ### List [[#Bicycle aka criss cross]] [[#Side plank both sides]] [[#Cross-over crunch both sides]] [[#Double-leg leg raise]] [[#Plank with leg raise]] [[#Seated Oblique]] ### Overview Usually do 8-10 exercises, 30 seconds each with 10 second break in between. You can do these in any combination/order, but I’ve listed in them in what I think is the easiest, since some exercises are harder to do once you’re tired. ### Bicycle (aka criss cross) Keep your back flat and try to cross your elbow to touch the other knee (the further the elbow goes, the better), while the opposite leg extends outward. ![[bicycle.gif]] --- ### Side plank (both sides) Feet and arm position is very important here. Top leg out front, resting on side of feet. Lower and upper arm should be almost like a straight line (helps to look in a mirror). You can also add a pulse by lowering your hip to the ground and going back up. But If your lower back starts to hurt at all (which might happen if you’re new to this), stop. ![[side_plank.gif]] --- ### Straight-leg Kick You can start with big variation like this, but also bring your legs lower to the ground and do rapid mini kicks. ![[straight-leg-kick.gif]] --- ### Cross-over crunch (both sides) I do it like this except I bring my non-crossed leg to a right angle - but either works. The trick is to try and keep your folded knee back and do your best to bring your elbow to the opposite side of your knee as much as you can. You’ll feel it in your side-abdominal on the opposite side. ![[cross-over-crunch.gif]] --- ### Double-leg leg raise Trick here is to raise your legs, but then slow down on the way back down, as if you’re pushing against an imaginary force. Should feel it in your upper abdomen. A similar exercise I really like: Start at the bottom position of this exercise (legs off ground). Bring your legs in a right angle with feet soles facing wall, then bring your legs up and kick to the ceiling, then back down to right angle again, and then kick out to the wall to end at bottom position again, and repeat. ![[double-leg.gif]] --- ### Plank with leg raise You can start by just holding a plank for 30 seconds. But once you feel comfortable with that, raise a leg for 15 seconds, engaging your core muscles and keeping your back straight. ![[plank-leg-raise.gif]] --- ### Seated Oblique You can also do this with your feet down, but the more challenging version is with legs up. If you don’t have a ball, try to find something that is maybe 10lbs. Twist with you shoulders and try to keep your lower back fairly stationary. If your lower back hurts at all, stop. ![[seated-oblique.gif]] ## References