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 by Brittany 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! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

SHOULDER TAPS

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 by Brittany 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! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

PLANKS

Getting up off the mat can sometimes be a great way to take your core work to the next level. The following 10 days will be just that, 10 different plank variations and 10 different ways of Fuzz attacking me while I do them!

We are going to start our plank in push-ups position. I this hurts your wrists, we can take it down to a forearm plank. If you still find this a bit too challenging, feel free to drop your knees. Make sure your your pelvis is tilted up and under, squeezing your core and keeping your spine as straight as possible. Use your breathing to balance, focus on stability, and keep your core tight!

It’s best to hold your plank for a set amount of time. Challenge yourself to constantly improve the length of time you can hold while you constantly contract your core.

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

Up next Day 22: Shoulder Taps! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

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 by Brittany 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! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

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 by Brittany 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! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

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 by Brittany 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! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

DOUBLE 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 by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

Flipping over for Day 18: Supermans! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

Reverse Crunches

Sticking to the stubborn lower abs, we’re going to master my favorite exercise- the reverse crunch!

Start in lying on your back with your knees u at a 90 degree angle. As you exhale keeping your lower back flat to the ground, slowly drop your heels to the ground while keeping the 90 degree angle. When hovering the ground, exhale and bring your knees back to the starting point.

Repeat until you can no longer keep good form! Best done near the end of your core work!

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

Taking it to the next level Day 17: Double Crunches! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

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 by Brittany Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30daycorechallenge

On to Day 16: Reverse Crunches! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com

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 by Brittany Facebook Page or 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! Feel free to comment with any questions or concerns or email me at balancebybrittany@gmail.com