Details Below!!!

Killer core moves with Kelly Chase

Standard Plank-
Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes.
1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.
2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
Modifications- 1. Use bent arms and balance on your elbows rather than extended arms.
2. Instead of going up on your toes, you can go onto your knees until you build up your strength.

*Start with 20 seconds and work up to 3 times, for 60 seconds each time

Try our IHF Wellness Bingo challenge and do “2:00 Around the world plank” as well!! (:30 side, 1:00 front, :30 side). Tag Island and get some Perkville points!

Side plank-
The side plank is a great exercise for strengthening the oblique abdominal muscles, which don't get worked during ab exercises such as crunches.
1. You will hold your body on your side in straight position supported only by one arm and the side of one foot.
2. Make sure to keep your abs tight the entire time. Your body should form a straight line from your knees to your shoulder as you hold this position.
3. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
4. Make sure to do the same amount on each side!
Modifications-
1. Lie on one side with your knees on the floor and bent to 90 degrees, instead of on your foot.
2. You can Use your elbow rather than an extended arm, then prop your hips up, balancing on your stacked knees, or foot.

*Start with 20 seconds and work up to 3 times, for 45- 60 seconds each time


Reverse Crunches-
Reverse Crunches work all of the muscle, with extra emphasis on the lower region. Secondary muscles include the obliques, which are the muscles on either side of the rectus abdominis, and the tranverse abdominis, the deepest of all abdominal muscles whose functions include stabilizing the spine and core.
1. Lie flat on your back with your hands beneath your hips.
2. Slightly Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement.
3. Make sure that when you do Reverse Crunches, you are squeezing your core in and out each time. Don't cheat by letting your upper body, or body's momentum, do the work that your core should be doing.

*Start with 1-2 sets of 10 reps and build up to 3 sets, for 15-20 reps each time


Leg Pull-ins/Leg Tucks-
The Leg Pull-ins is an exercise that specifically activates your upper, middle, and lower abs.
1. Lean slighty back to about a 45 degree angle.
2. You can place your hands on the floor, behind your hips, with your fingertips facing forward (toward your legs). You can also move your hands out next to your hips, or cross your arms across your chest, as well as extend them straight out in front of you to make it more challenging.
3. Keep your legs straight and raise them a few inches off the floor.
4. While exhaling and tightening your abs, bring you knees toward your chest and raise your torso slightly towards your knees. Hold this for about one second.
5. Extend back out to first position and hold for one second.
6. Repeat, pulling your legs in and extending them out for about 15-20 reps. Beginnners, start with just a few and build up the number of reps you do per set as you become stronger.

*Start with 1-2 sets of 5-10 reps and build up to 3 sets, for 15-20 reps each time

Interested in virtual training with Kelly? Contact her today at kchase@islandhealthfitness.com.

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