Strengthening your core is a vital part of any smart muscle building program. These exercises improve your body’s functionality, particularly your limbs. They also provide a link between your upper body and lower body. Strengthening your core will help you work harder and more effectively. Your muscles are responsible for initiating movement in your entire body.
Warming up includes head rolls and stretching your chest. Next, go into the tapas stretching. Down in horse stance with arms swinging horizontally back. Then, go into a static stretching with the arm extended overhead. Jogging is done on the spot. Knees raised, marching. Jog again, but this time with wider knees. Kick your heels into your butts, but don’t be too aggressive or angry. Then, leap majestically to jumping jacks. Then devolve into run lunges. Hang down and stretch out your hamstrings. Step forward with one leg, then lean over it to stretch that leg. You can do both legs because you have them. Stretch out your quads. And you’re done!
Core Synergistics combines a variety of workouts including the Squat X-Press. Walking Push-ups, Superman Bananas, Bow to Boats, Lunges etc.
Superman Banana Lie on your stomach, and extend your arms and legs up. Arc your body upward so that your stomach is the only part of your body touching the ground. You can make this move a little harder by flipping on your back, and doing the opposite arm/leg motions. This is called the banana. You will only have your back on the floor, with your arms and legs stretched out. Hold the superman for approximately 15 seconds, then flip to the banana, holding it for another 15 seconds. Continue flipping and increasing your rate of flipping. When you are flipping every two seconds or so, complete your last rep by doing a superman and holding it for at least 30 seconds. You’re doing the right thing if your legs start to shake.
Banana Roll Lie down on the floor, legs together. Arms extended overhead. Belly button pulled toward spine. Slowly raise your upper body and legs, keeping your head between the arms. This will form a banana-like curve. Hold for 30 slow counts. Do not hold your breath. Keep your breathing even and steady. Focus on keeping your abs tight.
Lunge Kickbacks: Straight lunge down. Grab the heel of your left foot or the leg in front. Then, transfer the weight to that leg. Squeeze on the opposite side. Straight down and up. The same thing on the other side. Come straight down and kick the back leg, squeezing it as you do so. Take it down straight. Squeeze the butt.
Alternating legs pushups : Start in the standard pushup pose, with your arms straight, your back straight, and your toes and hands holding you up above the ground. As if you were doing a pushup, lower your body slowly toward the floor. Your body should be pushed back up, and you can bend your knee to bring the leg towards your chest. Do another push-up. Do another pushup by bringing your other leg up to your chest. Return to the starting position and jump straight up into a standing position. Repeat this cycle 10 to 15 more times.
Leaning Crab Lunges : Start with a lunge and then lean backwards to form a line. Reach up and forward like a superman. Lean on the other leg at a 45-degree angle.
Squat Run. While crouching, hold light weights and pump your arms like you are sprinting.
Sphinx push-ups: Lay down with your forearms touching the ground. Then, do a plank-like push-up. Continue to lower yourself down until you reach your forearms.
Bow at Boat: Lie down on your stomach and grab your ankles behind you, with your head raised. Switch to boat by spinning on your butt with your legs raised and your hands reaching towards your feet.
Low Lateral skaters: Start in a sideways deep lunge, then shift weight to the opposite side and lift the leg. Always keep your foot raised while drifting from side to the other.
Squat-X-Press : Start in a deep squat with light weights, and then raise your arms diagonally, forming a capital “X”.
