#77070

We all know a strong core supports the spine and helps us to avoid injuries.  Here are two core exercises I find very beneficial. 

Pike Reach

These exercises works not only your core  but also your shoulders.

Start in a plank postion, wrists under shoulders and abs pulled in.   Raise your right arm to the ceiling, while rotating your body to the right. turn your head so you are looking at your hand. Hold for a counf of 3.

With control slowly rotate your body back to the center, while lifting your hip to the ceiling and reach your right hand to your left foot.  Hold for a count of 2. Retirn to the start. * Keep your abs pulled in tight.*

Pike Plank

Start in a plank position, with your feet on a Valslide.

Engage your abs and lift your hips to the ceiling, while sliding your feet towards your hands. Hold for a count of 3 and return to the start.

* If you do not have valslides, you can use 2 paper plates.

I don't know about you but I love exercises that work more than one muscle.  Here are 2 to try:

Stability Ball Plank/ Thigh Circles

Works adductors ( inner thighs) and core.

Kneel on all 4's wrists under shoulders, and  knees under hips. Place the knee closest to the ball on it.  Keep your abs tight, lift in a plank position and use your knees to make small circles with the ball.  Do 2-3 sets 20 circles in each direction.

Start

End

Superman Banana

Works chest, back, abs and arms

Lie on your stomach with your arms out infront of you, legs behind you. Lift upper and lower body 6 inches off the floor  and hold for a count 5.

Then roll on to your back, arms and legs still lifted and hold for another count of 5. Then roll back onto your stomach and repeat.  Continue for a minute.

Start

End

Another multitasker: 

The Amazing 37 minute Workout 

  A  few recipes from one of my fav's:

Indian Wrap

Zucchini Alfredo