Put your workout clothes on and hit the floor, because I have three new exercises to show you!  These can all be done without any equipment, but I am using a medicine ball on two of the exercises.

This first exercise is called a “clam crunch,” and it’s great for the abs.  Place a medicine between your knees and squeeze slightly.  Gently cradle your head in your hands, while keeping your elbows back.  Contract your abs to simultaneously lift your upper body and bottom off the floor, closing your knees toward your chest like a clam closing.  Hold for two seconds and lower your body back toward the floor without touching your shoulders or bottom to the floor.  Repeat, focusing on using your abs to pull your body closed (not pulling your head with your hands) with each repetition.    Do 2 sets of 20 reps.   Note:  If you don’t have a medicine ball, hold your knees together and be careful not to swing your lower legs for momentum as you lift your legs.

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Clam Crunch

Next is a “supine bridge pump” that works your glutes, hamstrings, and core.  Place your feet on a medicine ball or step (a medicine ball with bring a stability component into the exercise).  Keeping your shoulders on the floor, engage your core and lift it off of the floor, getting your body into a straight line from the shoulders to your knees.  Hold for 2 seconds and lower back to the floor without touching it.  Repeat 15-20 times, doing 2 sets.  Make sure that you do not hyper-extend your back when you lift.

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Supine Bridge Pump

I call this next exercise a “star side plank.”  Start with the basic side plank I showed you how to do on Friday, only rest on a straight arm instead of your elbow.  Once you’ve engaged your core and gotten into side plank position, raise your free arm in the air and look straight ahead, not at the floor.  When you have good balance holding in this position, lift your top leg about 6 inches above your bottom leg.  As you get stronger, lift your top leg higher and try to increase your holding time to 5 seconds.  Repeat 8 times on each side.

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Star Side Plank

I just had to take a picture of my son’s shirt today.  It made me laugh… those crazy college kids!

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Oh, I almost forgot!  I had a great early morning run with my running BFF’s Susan and Shawn!

  • Questions:
  • Are core exercises part of your fitness routine?
  • Is Sunday a workout day for you, or do you take it off?
  • Was your Sunday a funday?  What did you do?
Happy Running! ~ Deb