CORE CON­CEPTS

DE­CEM­BER FIT­NESS CHAL­LENGE:

Best Health - - FITNESS NEWS -

Train­ing your core isn’t just about ton­ing your mid­sec­tion. Strong pelvic, back and ab­dom­i­nal mus­cles im­prove your bal­ance and sta­bil­ity and make ev­ery­day ac­tiv­i­ties and ex­er­cises eas­ier. Cer­ti­fied ath­letic ther­a­pist Peter Le­v­idis de­vel­oped this plan for a healthy core.

FRI­DAY Get down on all fours, keep your back straight and draw your belly in for 10 sec­onds; re­peat 10 times.

THURS­DAY As­sume a bridge po­si­tion and lift each knee up to 90 de­grees 15 to 20 times on ei­ther side.

SATUR­DAY Lie on your back with your knees bent and raise your legs for two sets of 10.

MON­DAY Do 30-sec­ond planks (start with two and work your way up).

TUES­DAY Do 20-sec­ond side planks (start with two and work your way up).

WED­NES­DAY Do a bear crawl on all fours for 15 to 20 steps.

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