In order to keep us all on track, ensure proper form, and add a bit of challenge I have written out a 30 Day Core Challenge! The goal of the challenge is to spend a month fine tuning exercises, learning some new movements, and building some lean muscle to tighten and tone your midsection!

The first ten days will focus on creating a strong foundation, the next ten will be more advanced movements, and we will end with ten days of plank variations!

I will post a video and an explanation of the move the morning of to give you all day to work on! The following is the list of exercises so you know what to be prepared for- don’t worry if you don’t know what they are, I’ll teach you!

Feel free to comment or email (balanceinmotionwellness@gmail.com) me with any questions or concerns!


Before I even start the challenge I want to make note that anyone, at all levels, can and should join. It doesn’t matter how experienced you are, what kind of shape you are in, or your education on the exercises. I want to teach you if you are willing to learn. The first few exercises I filmed, I’m only wearing shorts and a sports bra to show that I too am not perfect! I have rolls, look very unflattering in certain angles, and to am on a journey towards better health. You’ve got to start somewhere, and this is a judgement free zone!

Have you ever seen a ladybug on it’s back? That’s where the name came from!

For the exercise you will start lying on your back, with you hands straight up like a zombie and your knees up making a ninety degree angle. While you keep your core tight and lower back push down to the floor, you will extend opposite arm and leg towards the ground. The come back to your starting position and do the same on the other side. Make sure you inhale as your reset and exhale as you use your core to do the movement. This is a great exercise to work on should and hip mobility without putting pressure on the joint. Using your core this way can help posture, stability, and over all core shape.

You can repeat this exercise for reps or for time. It all depends on where your at, how your body is responding, and making sure you challenge yourself!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related. Make sure to encourage others, an never, never judge! Again, this is a judgement free zone!

Stay tuned for Day 2: Birddogs! 


Once you’ve mastered the deadbug, the birddog is the best next step.

Start on your hands and knees in table top position. Make sure you have a neutral spine with your core engaged. Extend opposite arm and leg until the are straight and in line with your core. Hold the position still stable and then return to the starting point to repeat on the other side. Inhale at the start point, exhale fully as you stabilize with your core. Along with the deadbug, this is a great exercise to work on mobility in your hips and shoulders, work on stabilizing your core, and challenge your balance.

You can repeat this exercise for reps or for time. It all depends on where your at, how your body is responding, and making sure you challenge yourself!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stay tuned for Day 3: Crunches! 


I’d bet money you’ve all done a crunch before. My goal is to make sure you are getting the most out of the movement.

Start lying on your back with you feet on the floor. To ensure you’re form is correct, we’re going to hold a weight of some sort. Keeping your arms straight up into the air, perpendicular to your body, you are going to crunch your core to lift your shoulders off the floor while pushing the weight straight up. Careful not to go forward over your knees, rather straight up using your core. Inhale when your core is stretched, exhale each time you contract.

You can do this exercise in several different variations, but the for is always the same: Crunch Your Core! Try dropping your knees from one side to the other to target your obliques. Lift your feet up of the ground to engage your lower core and you crunch the top. Or add in your own personal favorite, just make sure to focus on using your core instead of straining your neck!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stay tuned for Day 4: Russian Twists!


Russian Twists have gained massive amounts of popularity recently. As they got more popular, the variations got farther away from good form. Add in a weight, fury friend, or even a tiny human for extra resistance!

Start sitting on your tuckus with your legs out in front of you, knees bent, and just your heels touching the ground. Set up your hands in prayer position, elbows wide. The goal s to keep your spine straight and core tight as you rotate to reach your opposite elbow on the outside of the opposite knee. Return back to the starting point and repeat to the other side. Inhale as you reset, exhale as you twist.

You can make the exercise more challenging by adding a weight or lifting your heels off the ground or even both! Find a level that works for your body and your goals but challenges you to go beyond your comfort zone.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stay tuned for Day 5: Bicycles!


I’m sure it’s been quite some time since we all learned to ride a bike, but let’s break down the motion and turn it into a great core workout! (and a highly entertaining video of Fuzz pulling my hair!)

Start on the floor, lying in your back. Put your hands behind your neck for support. Next, lift your right leg by contracting your lower abs and meet it in the middle by crunching your upper abs and bring your left elbow of the ground. Slowly and with good core awareness, inhale and stretch your core and exhale as you repeat on the opposite side.

You can perform this exercise for reps, time, or split up each side for a deeper core burn. Make sure to use your core and not strain your neck!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stay tuned for Day 6: Leg Lifts!


Leg lifts have many different variations because it’s such and effective exercise! Let’s start with the basis and grow from there!

Start lying on your back. If you have a weak core or lower back, feel free to put your hands underneath your hip bones for support and to create the correct pelvic tilt. Start with your legs straight up in the air, perpendicular to your body. Slowly exhale as you lower them slowly until they are just about the floor or you can no longer keep you back safely on the ground, then sharply exhale as you contract your core and bring your legs up to their starting position.

I recommend several sets of reps for this exercise to ensure good form without irritating your lower back!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stick around for Day 7 and you’ve made it through the first week: Hip-ups!


Leg lifts are one of the more incorrectly performed exercise. You might have done them before without know the proper intention, so let’s break it down to get the most out of the exercise. Fight the resistance, engage your core!

Start lying on your back. If you have a weak core or lower back, feel free to put your hands underneath your hip bones for support and to create the correct pelvic tilt. Without swinging your legs and keeping them perpendicular to your body, lift them straight up and of the ground. This is a very small range of motion but if you lift your legs by squeezing your core, this can be a a very effective exercise. Inhale while your hips are on the ground and exhale as you contract your core and left your hips off the ground.

I recommend several sets of reps for this exercise to ensure good form without irritating your lower back!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stick around for Day 8: Flutter Kicks!


Flutter kicks- sounds dainty but burn like no other! Keep that low back on the ground and hold on to something positive!

Start lying on your back. If you have a weak core or lower back, feel free to put your hands underneath your hip bones for support and to create the correct pelvic tilt. Using your core, you are going to lift you feet about two feet off the ground. Then flutter your feet back and forth in about a 12 in range of motion. Keep your core tight and use your breathing to focus on good core contraction.

I recommend several short bursts of this movement to focus on form while you exhaust your core and find a good burn.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stick around for Day 9: Over-Unders!


Flutter-kick’s equally evil counterpart are the over-unders get excited.

Start lying on your back. If you have a weak core or lower back, feel free to put your hands underneath your hip bones for support and to create the correct pelvic tilt. (Ignore my poor form, I couldn’t really use my hands!)Using your core, you are going to lift you feet about two feet off the ground. Then extend you legs so your feet are 12 inches apart. You are going to do a clapping like motion, going over and under each leg. Keep your core tight and use your breathing to focus on good core contraction.

I recommend several short bursts of this movement to focus on form while you exhaust your core and find a good burn.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Up next, Day 10: Leg Climbers!


Leg climbers are pretty self explanatory- you’re going to climb your leg, using your core, fighting resistance the whole time!

Begin by lying on your back. You are going to alternate putting a leg straight up in the air. Once your leg is up in the arm you are going to contract your core to bring you back off the floor, slightly using your hands to climb your leg until you reach your foot. Inhale on the way down and exhale on the way up.

You can either do several on one leg or alternate legs. Focus on using your core and just using your arms if needed.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Tomorrow make us one third of the way through- Day 11: Windshield Wipers!


Trust me, the name sounds more fun than they actually are! Quite the little stinker!

Lie face up on your mat with your legs straight up in the air, making a ninety degree angle. Now, channel you inner windshield wiper! Keep your legs straight and you low back on the floor as much as possible. Drop your feet to one side, lowering them without touching the ground. Come back to the starting position and repeat on the other side. Inhale as your legs descend and exhale as they ascend.

The higher the level of difficulty, the more you want to focus on form over amount of reps. Be aware of your limits but push your self to go beyond them.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Now that we’re in the challenging stage, exercises will be just that! Add modifications where you need them- tomorrow is Day 12: Heel Touches!


The penguin of the core exercises. Get ready to waddle! 

Start lying on your back in sit-up position. Using your core to lift your back or the ground, extend your arms straight down towards your feet. Crunch sideways, reaching your hand down to your foot. The return to the starting point and repeat on the other side. Use your breathing to keep your core tight as your go from side to side, exhale to reset.

The more reps you do of the exercise, the more you run the risk of straining you neck. Focus on controlled, concise movements and reset when necessary. Short bouts are better than poor form.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Up next Day 13: V-ups!


V-ups have a reputation of being everyone’s least favorite exercise, i’m here to change you mind, well at least soften the blow.

Start lying on your back with your hands/arms extended straight overhead and your feet/legs extended straight down. Use your core to lift both your hands and feet straight of the ground and into a “V” shape. Return to the ground and repeat using your exhales and you contract and inhale on the way down.

The higher the level of difficulty, the more you want to focus on form over amount of reps. Be aware of your limits but push your self to go beyond them.

Make sure to post your video to the Balance In Motion Facebook Pageor tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

This is a challenge for a reason, stay focused  for Day 14: V-sit Pulses!


Now that you love V-ups- let’s add a little variation!

Start lying on your back with your hands/arms extended straight overhead and your feet/legs extended straight down. Use your core to lift both your hands and feet straight of the ground and into a “V” shape. Once there we’re going to pulse or row depending on your core strength and ability to balance. Both work the same muscle but can be used to cater to your strength and challenge your weaknesses. Use your breath to center yourself as this one gets difficult very quickly!

Focus on form over amount of reps. Be aware of your limits but push your self to go beyond them.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

One last V-sit variation for Day 15: V-sit Heel Touches!


One of the most common “stubborn spots’ are the lower abs. This V-sit variation targets just that! (Feeling extra fluffy around the center!)

Start lying on your back with your hands/arms extended straight overhead and your feet/legs extended straight down. Use your core to lift both your hands and feet straight of the ground and into a “V” shape. Once there we’re going to drop one leg at a time and gently tap the ground with our heel, then bring it back to the starting position. Inhale as the heel taps, exhale as you ascend up.

For this variation, it’s best to do one side and then the other. Keep good form and only continue as long as you can keep good form.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

On to Day 16: Reverse Crunches!


Now that we’ve mastered both the crunch and the reverse crunch, we’re going to learn an exercise that combines both and Fuzz!

Begin on your mat lying face up, legs straight out and hands cradling your neck. Begin the movement by contracting your core and lifting your legs to the 90 degree position. Simultaneously, crunch your core straight up so that your elbows meet your knees. Inhale as you lower back to the starting position and exhale and you execute the movement.

Continue for a set about of time or break the movement into several sets of repetitions.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Flipping over for Day 18: Supermans!


Most don’t think past a 6-pack and think about their core as a whole structure. This exercise helps to strengthen aspects that are normally missed.

Lie on your mat face down with arms and legs extended. Inhale deeply and as you exhale squeeze your core/glutes to lift both your arms and legs off the ground. Inhale again and you lower back down to the starting position and exhale to repeat.

You can perform this exercise by doing several in a row, doing holds at the top, or repeating for time. Listen to your body, respect where it is at, and challenge yourself to work beyond your limits.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Adding variation for Day 19: Alternating Supermans!


Once your body is used to the movement of the supermans it becomes simple to perform. Instead of letting your progress plateau, always add variations.

Just like the superman, lie on your mat face down with arms and legs extended. Inhale deeply and as you exhale squeeze your core/glutes to lift both your opposite arm and leg off the ground. Inhale again as you lower back down to the starting position and exhale to repeat on the other side.

You can perform this exercise after or before regular supermans to get the most out of the movement and continuously challenge your body.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Stick around, we’re almost two thirds done and ready for the most challenging variation for Day 20: Rotating Supermans!


Using your core to stabilizing during movement is the most functional way to build your core strength. This exercise does just that. If you feel like you’re doing an isolated version of the worm- you’re doing it right!

Just like the superman, lie on your mat face down with arms and legs extended. Inhale deeply and as you exhale squeeze your core to lift your arms of the ground, then set them back on the ground and you inhale. Now exhale as you squeeze your core and glutes to lift you legs off the ground.

You might not make it through many rounds of this exercise but you’ll find by doing it slow with control you can really work on your balance, stability, and core all at once.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

For the last ten days of the #30daycorechallenge we’re going to step up our game and add in a #10dayplankchallenge starting with Day 21: Basic Plank!


Adding movement to a plank can be very challenging but equally as rewarding. Nothing says don’t fall like something important underneath you!

We are going to start our plank in push-ups position. If you find this a bit too challenging, feel free to drop your knees. Make sure your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift one hand and touch the opposite shoulder, then repeat on the other side. Use your breathing to focus and exhale and you tap each shoulder.

Shoulder taps can be done for time or reps, just focus on keeping your core engaged.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Up next Day 23: Plank Leg Lifts!


Now that we’ve gotten our upper body moving in a plank, let’s switch to our lower body. Next month will focus on our tuckus, but it doesn’t hurt to get started now!

We are going to start our plank in push-ups position. If you find this a bit too challenging, feel free to drop your forearms Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift one leg straight up without moving your hips, then repeat on the other side. Use your breathing to focus and exhale each time you lift a leg.

Leg lifts can be done for time or reps, just focus on keeping your core engaged.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Stay Tuned Day 24: Plank Up Down!


Having done four days of plank work, I’m hoping your shoulder stability is ready to take it up a notch. No matter what’s standing in your way, work to accomplish your goals.

We are going to start our plank in push-ups position. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Drop one arm down to your forearm, then the other side. Once down in a forearm plank, push back up into a plank on your hands. Control your breathing to stabilize the movement.

Plank up down are challenging, the biggest challenge being keeping your form. Focus on form and do as many as you see fit- remember to push yourself!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Five days into the plank portion, I hope you’re feeling it! Next up Day 25: Plank Knee Ins!


Let’s take it back to the old school- I mean grade school, but let’s add a twist and work to the beat!

We are going to start our plank in push-ups position. Make sure your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Lift one leg and tuck your knee into your chest and to the outside of your elbow. Without returning to your starting position, switch to the other side. Use your breathing to focus, exhale as you crunch your knee in and inhale as you extend.

Keep your core tight and do this exercise for reps or time depending on your abilities!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Let’s honor Shakira and get our hips moving with Day 27: Hip Touches!


Channel your inner Shakira, We’re about to get our hips moving! Get yourself together and keep your shoulders squared to the ground!

We are going to start our plank on our forearms. Make sure your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Keeping your shoulders square, we’re going to drop one hips down to touch the ground. Return to the starting position and then drop your hip on the other side. Exhale each time your hip touches the ground and inhale as your pass through forearm plank.

Keep your core tight and do this exercise for reps or time depending on your abilities!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

I hope you’ve been practicing, up next we’re going to combine exercises Day 28: Plank Limb Lifts!


Today we’re going to combine two exercises we already learned, a version of shoulder taps and leg lifts! I recommend some fury motivation, but sometimes putting something under your hips will help you keep them high!

We are going to start our plank on our forearms. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Keeping your shoulders and hips square, start by extending one arm straight out in front of you and then the other. Next, lift one leg and then the other.

I like to do a set about of time or reps going clockwise and then reversing and going counterclockwise. Whatever works for you while you keep your core engaged.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Let’s get a little sideways for Day 29: Side Planks!


By now we’ve mastered the plank, so let’s take it side ways! Working on stabilizing with distractions will help you to master this move!

There are several ways to set up a side plank. You can start on your wrist and the side of your foot, you can start on your elbow with your hips stacked, or you can start on your knee and elbow. Regardless of how you start, you’re going to engage your core and lift your hip off the ground.

The goal is to hold this position as long as you can maintain good form and core contraction.

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

We made it to Day 30: Rotating Planks!


Let’s get that side plank moving! Extra point if you have someone add extra resistance!

There are several ways to set up a side plank. You can start on your wrist and the side of your foot, you can start on your elbow with your hips stacked, or you can start on your knee and elbow. Regardless of how you start, you’re going to engage your core and lift your hip off the ground. Now without drop your hip, you;re going to drop your opposite hand or arm down and flip to the opposite side.

Repeat until you can no longer hold good form, keep air in your lungs, or continue without screaming obscenities!

Make sure to post your video to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge & #10dayplankchallenge

Congratulations on making it through the #30daycorechallenge!