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

Conjunto 1: 1 rodada

Kneeling Plank

30 segundos

Rest

15 segundos

Plank with Arm Lifts

30 segundos

Rest

15 segundos

Bird Dog

30 segundos

Rest

15 segundos

Supermans

30 segundos

Rest

15 segundos

Flying Supermans

30 segundos

Rest

15 segundos

Prone Rocker

30 segundos

Rest

15 segundos

Swimming

30 segundos

Rest

15 segundos

Alternating Fire Hydrants

30 segundos

Rest

15 segundos

Boat Pose

30 segundos

Rest

15 segundos

U Crunches

30 segundos

Rest

15 segundos

Dead Bug Holds

30 segundos

Rest

15 segundos

Bicycle Crunches

30 segundos

Rest

15 segundos

Cat Cow

1 minuto

Treinos Relacionados

Stretching core/back

5 mins 30 segs, Iniciante

Workout

6 mins 30 segs, Iniciante

Core Conditioning 101

10 mins 20 segs, Moderado

Core

5 mins 48 segs, Iniciante

Core Stability

6 minutos, Iniciante

Core

7 mins 30 segs, Moderado