Free Core Workout Moves for a Strong
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Your free Core Workout will incorporate Pilates based moves that are very effective at stabilizing the core muscles while working the arms and legs simultaneously.


The "Core" is the powerhouse of the body from which all of our movements originate.

It is in essence, the trunk of the body running from the chest to the lower back and pelvis.

The "Core" incorporates all of the muscles of the back and abdominals.

With the exercises in your free core workout you will learn some basic moves to stabilize and activate the muscles of the core that support our spine.

These three basic exercises in your free core workout will teach you how to correctly activate these deeper core muscles to support a healthy and aligned spine.


Kneeling Arm and Leg Extension

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Begin this home core workout exercise with your knees directly under your hips and your hands under your shoulders without locking at your elbows.

Think of lengthening the spine by poking out your tailbone and lengthening your neck or reaching through the crown of the head.

Your navel should be drawn up and in toward your spine like squeezing a marble in your belly button.

If you feel stable as you inhale start extending one leg behind you and lifting or lengthening until it is parallel with the floor, exhale as you release the leg back to the start.

Alternate 4-8 times each arm and leg.


Bridge with Leg Extension

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I put this in your home core workout because you can do it at home or wherever you are traveling.

This is one of the best exercises for the core as it stabilizes both sides of the pelvis, as you can see by the picture using one leg at a time for extension.

Begin in a Pilates bridge position with the hips lifted and level. Press into one foot and then inhale as you extend the opposite leg in the air as shown. Lift and lower the leg 2-3 times and then bring it down and switch legs.

Keep the hips lifted and level as you do this exercise. If you need support slide your hands under your hips to lift.


Leg Pull Back Support

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This is a one of the most difficult of the free core workout exercises, but you can progress to this one following the Pilates bridge with leg lift.

Begin sitting with your legs long and hands behind you, turn your hands however it is most comfortable for your wrists.

Inhale as you open and lift your chest to the sky, and begin pressing through the hands and feet until the hips follow as shown.

Squeeze your shoulder blades together and then press into one foot while you lift the other leg up and down for 3 repetitions. Keep the hips lifted and level throughout.


Leave free core workout and check out some of my favorite workouts on the ball here.


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