Sebastian Brosche · 10 min · 970 words
Previously titled: Video 1 - Core Program
Hi guys and welcome to the core program. These are five sessions of killer exercises for your midsection. You couldn't see anything at all, but I can see it and that's what counts. We will do five days of different various core exercises.
We're going to work the front, the side and the back of our midsection. So everything between the upper chest and your hips. Of course, we will work the whole body with arms and legs, but we will focus most on our midsection. Not just our abs, but our whole circumference.
Okay, the sessions are going to be short, but brutally effective. The first one lay down on your belly. I recommend you warm up before you do this. We will not do any warm up.
So do some other warm up before you do this. Lay down on your belly, arms back, thumbs pointed out. So palms down, thumbs out. Squeeze your shoulders, lift your legs and let's take a few seconds here.
Don't crank your neck. Don't neck crank yourself and lift the thighs up off the floor. Let's take five breaths here. Squeeze your butt, squeeze your lower back.
Lift everything up off the floor. Two more breaths. Then hands and toes down, push up to a plank. Make sure the plank is so long, long enough so that your shoulders are behind your wrists.
So your shoulders should not be in front of your toes or your fingers. You should be leaning back so the plank is slightly longer. If your hands are too far back, the plank will hurt your wrists. Lift your head up off the floor.
Squeeze your knees straight so you're engaging the front and the back of your thighs. Then lift your chest up off the floor so you're not hanging down. You're lifting and pushing away from the floor. Spread your fingers and squeeze the arms in towards the middle.
Take your legs straighter, engage your neck and breathe. Try to be stiff as a plank, the whole body connected. Your hands are connected to your legs through the whole body. Take two more breaths.
This is front of core. Then lower back, lower down to the belly. Catch your thumbs or interlace the fingers behind your back. So straighten your arms behind you as much as you can and lift the legs.
Now we're working the back of our core. You can look down to the floor, but lift your neck away from the floor. So squeeze your whole back and usually we use one side more than the other. So if you feel that your right side is fatiguing, it's because you're not using the left side enough.
Three more breaths. Keep lifting. Interlace your fingers under your head. Lift up into forearm plank.
So same plank, but now elbows and forearms are in the floor. Same principles, straighten your legs, lift everything up from the floor. Working the front side again. Lift everything away from the floor.
Two more breaths. Lower all the way down. Interlace your fingers behind your head now. Lifting your legs off the floor, pushing your head up into your hands.
Lift your elbows. Try to have as few ribs as possible connected with the floor. Lift the top of your thighs off the floor and spread your toes. Two more breaths.
And then push up to full plank again, high plank. Kick together, kick your right leg out behind you without lifting your butt. So start in plank, lift the right leg. Three, two, one.
Switch legs. Three, two, one. And all the way down. Stretch your arms out in front of you, thumbs pointing up.
Lift your right leg and left leg, right arm and left arm. Hold here for five. Relax your neck, relax your face. Push back up to plank.
Without moving your hands, move your feet wider and then just slightly lean over to the left, place your right hand on your butt. Three, two, one. Switching sides. Left hand to the butt, make sure you're not leaning over into right leg.
Both feet are connected, right arm is connected. Don't tilt your hips. Two, one. All the way down.
Arms back like we started, thumbs out, palms down. Lift your legs and start rolling. So don't do like sit ups, don't lift your head and feet at the same time. Keep everything stiff and try to rock on your belly.
Ten, nine, six, three, two, one. Hands flat in the floor, elbows down, forearm plank with the hands separated. Look straight down and feel the burning sensation wherever you're feeling it. Straighten your legs, either lift your hips or lower them.
Get back to a straight plank position with the elbows down. Lower your hips, elbows narrow, stretch the front of your belly. So this is called Sphinx Pose. Just hands down, elbows down, chest up, hips down.
Let's sit up. It doesn't take much, it just takes a few minutes and you're probably a bit underwhelmed because you just got started, right? Maybe you want to do more, but instead of doing more today, postpone it to tomorrow and make it consistent. Your core will get so much stronger if you do this a few minutes every day than instead of you do one big session once a month.
We don't have to kill ourselves. When we talk about core, we talk about destroying our core and core destroyer and things like that. We always use this language and I believe we're going to avoid it more than we're going to be attracted to it. So it's tough because it's muscles that we're not always used to work in these ways.
effective and consistent instead of long and arduous. See you tomorrow. Huss.
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