Were back today with abackand core workout that features a few moves you havent done before.
One of the main benefits of building core and back strength isgood posture.
Youre less likely to suffer a low-back injury or experiencelow-back painif youve got a strong core.
Katie Thompson
Theback and coreworkout below is for Day 9 of theSELF Better Together Challenge.
Check out the full month of workouts righthere.
Or go to the workout calendarhere.
If you havent signed up to receive daily emails, do thathere.
Do each move below for your selected period of time.
At the end of each circuit, rest for 60 seconds.
Do the entire circuit 35 times.
Forearm Plank to Dolphin
Stand with your feet hip-width apart and core engaged.
From this squat position, step your right foot forward, then your left foot forward.
Continue to repeat this pattern, squatting and walking forward to stand.
Then squat and walk backward to stand.
At the halfway point, switch the foot you typically lead with.
you might do this move with or without a weight.
Sit tall with knees bent and feet flexed, so heels rest on the floor.
Keep your back as flat as possible, chest up, and core engaged.
If youre using a weight, hold one weight with both hands close to your chest.
If youre not using a weight, hold hands in prayer at chest height.
Rotate your torso and arms to the right, bringing hands down by your side.
(Your hands do not have to touch the floor.)
Repeat on the other side.
Move as quickly as possible, rotating side to side, while maintaining good form.
Squeeze your glutes and lift your feet off the floor as well.
Be mindful to not crunch your low back as you lift.
This move is not about flexibility; its a strength move.
Extend both of your hands overhead (so you’re flying like Superman!
), then engage your shoulders to pull your arms back to their goalpost position.
Exhale as you lower everything back to the floor.
Make it easier: Do not lift your feet off the floor, just focus on your upper body.
Lower to return to hollow hold position and repeat.
Tuck your tailbone and engage your core, butt, and quads.
This is the starting position.
Your head should now be between your shoulders.
This is your Dolphin Pose.
Pause for a second and then slowly lower back into a forearm plank.
Continue to move from plank to Dolphin.
