Perfect summer weather = a perfect reason to get outside and enjoy the outdoors. I don’t know about where you all live, but it has been miserably hot and humid here in North Carolina. This weekend offered plenty of sunshine with low humidity so we knew we had to get outside and seize the day! We drove up to Pilot Mountain and spent the morning hiking with the kiddos. Maddy loves the outdoors and a big wide open space to run, jump on rocks, and climb trees…yes please!
Noah thoroughly enjoyed himself in the ergo as well, and wow talk about a crossfit style workout trekking it through the wilderness with a 14 month old on my back. The quads and glutes were definitely on fire by the end of the day.
Since David was off this weekend, I got to enjoy the weather solo as well on an early morning run. The cooler morning weather certainly has me looking forward to fall! I often try to include some type of quick core workout following my cardio sessions. Below is a workout that has proven to be pretty tried and true for me in strengthening my core. I usually do 20 reps for each exercise unless otherwise noted. It typically takes about 15 minutes to complete. Let me know what you think!
- Plank leg lifts
In a traditional plank position, alternate lifting one leg at a time.
- Side Plank Toe Touch Right
In a traditional side plank, bring your right arm and right toe as close to touching as possible (pike position). If this is too difficult, try a solo side plank on each side for 60-90 seconds, resting as needed.
- Side Plank Toe Touch Left
Same as above, but switching sides.
- In and Outs
Seated, bring knees close to chest and then extend legs outward keeping core tight.
- Bicycle Abs
Seated with legs slightly elevated, bring opposite elbow to raised opposite knee. The bicycle movement can also be done with back flat on ground if seated is too difficult.
- V-ups Right
Laying on your side with legs stacked, raise your shoulders and legs off the ground simultaneously. Use opposite forearm for support if needed. You may only be able to raise shoulders and legs a few inches off the ground if you’re a beginner.
- V-ups left
Same as above, but switch sides.
Laying flat on your back, take turns lifting one leg at a time and pausing for a few seconds before switching legs. Try to not let either foot touch the ground during your 20 reps. Try to keep feet flexed as well (forming an L-shape). Sorry my feet got cut off in the pictures.
- Plank Reach Throughs Right
In a traditional plank, reach right arm as far as possible underneath your body and then pull it back through to form a t-position. Repeat 15 times. This one may take some time to build up to and requires a lot of core strength.
- Plank Reach Throughts Left
Same as above, but switch sides. 15 reps.
- Supermans (low back)
On stomach, raise both arms and legs off the ground and hold for a few seconds. Repeat for 15-20 reps.
- Elbow to Knee with Extension on All Fours Right
On hands and knees, contract your core and bring opposite elbow to opposite knee. Then extend both arm and leg out stretching as far as possible. Repeat 15-20 times.
- Elbow to Knee with Extension on All Fours Left
Same as above, but switch sides.
- Russian Twists
In a seated position, lift feet and twist to the right dropping your elbow to the ground. Twist to the other side dropping opposite elbow. This is 1 rep. If this is too difficult, place feet on the ground.
How was the weather in your neck of the woods this weekend? Did you get outdoors? Either way, I hope it was a good one :).