Day 5 - 21 Day Workout

With warm up over, you should now be ready for your workout.

This is a beginner core workout.

Get into tabletop position, hands underneath your shoulders, and knees underneath your hips.

You're going to do a simple crunch.

Arm comes out front as your opposite leg goes back.

You crunch into the middle and then extend back out.

Your eyes should be looking just down in front of you to keep a nice neutral spine.

And if you need to modify the position, go ahead and keep that back leg tapped on the floor.

Switch sides. Opposite leg back, opposite arm forward and then crunch to the middle to activate your core muscles, bringing your knee to your elbow.

Take it down to the floor for the next exercise to do a modified Superman.

Laying down on your stomach with your arms by the sides of your chest, with eyes looking down, extend one arm forward as you lift up the back leg.

Come back to the start and lift the opposite side.

Again, it's important that your eyes are looking straight down to keep your neutral spine, and you're engaging those lower back muscles and activating the glute as you lift one leg up.

Next, flip over onto your back and do a simple crunch.

Laying back with your hands behind the ears, your feet flat on the floor, and your knees bent, engage your core, and lift your shoulders up off the floor.

Your eyes should be looking up at the ceiling, and remember to breath.

This crunch really works the front of the abs. It works the front muscles, your rectus abdominals, also known as your six pack muscles.

For the next move, you're going to do a modified bicycle exercise.

Extend one leg out, keeping the other one on the floor.

That's what makes this exercise modified.

Go across your body, bringing your elbow to your knee and extend out.

You should feel the muscles in the side of your abs working as well as those ones in the front.

Keep repeating, alternately switching sides.

Next come up into a seated position.

This is where you're going to do a modified boat pose exercise.

Keep our hands planted on the floor behind you, your fingertips facing your glutes.

Leaning back slightly, lift one leg up, keeping one leg flat, engaging your core.

Place the leg down, and lift the other leg up.

Next, engage your core fully, lifting both feet off the floor.

Keep repeating, single lift, single lift, and doublelift.

This is modified because you are keeping your hands on the floor so you're giving your tummy a little bit of help, as this is a beginner workout.

But as you advance in boat pose those hands will come up, your arms will be extended and then you'll be in full boat pose.

Feel your core working.

Great job. So that's your five minute beginner core workout. Try to repeat it a few times through, and it really will engage your core.

Whenever you work your core, make sure you do a flip over and work those lower back muscles to stay balanced.