Back & Core Stability

Focus on back and core conditioning, through gentle full-body movement. No equipment required, but a mat might be preferred. Resistance can be added to intensify workout. Use variations as needed. Workout can be performed once, or repeated several times either consecutively or throughout the day.

Exercises

Set 1: 1 ronde

Kneeling Plank

30 seconden

Rest

15 seconden

Plank with Arm Lifts

30 seconden

Rest

15 seconden

Bird Dog

30 seconden

Rest

15 seconden

Supermans

30 seconden

Rest

15 seconden

Flying Supermans

30 seconden

Rest

15 seconden

Prone Rocker

30 seconden

Rest

15 seconden

Swimming

30 seconden

Rest

15 seconden

Alternating Fire Hydrants

30 seconden

Rest

15 seconden

Boat Pose

30 seconden

Rest

15 seconden

U Crunches

30 seconden

Rest

15 seconden

Dead Bug Holds

30 seconden

Rest

15 seconden

Bicycle Crunches

30 seconden

Rest

15 seconden

Cat Cow

1 minuut

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Core 2

20 min 40 sec, Gemiddeld