Building the core…

You know what you need?

A strong core.

We hear a lot about building a strong “core” and for good reason. If your “core” muscles are strong it means your body is getting the support it needs to keep you moving through your busy life! Try this sequence of movements to help build that vital part. Do this group of movements slowly and with purpose. Focus on keeping the “core” muscle engaged- abdominals, obliques, glutes.

The Core Movements:  Stone Table, Red Sea, Tent

Hold in Stone Table a count of 3 good breaths, engaging the abdominals, head aligned with the body

Hold in Stone Table a count of 3 good breaths, engaging the abdominals, head aligned with the body

Shift your weight to one hand and pivot the body, stacking the feet and raising your free hand

Shift your weight to one hand and pivot the body, stacking the feet and raising your free hand

Come back into Stone Table for the transition

Come back into Stone Table for the transition

Press up into Tent

Press up into Tent

 

Return to Stone Table

Return to Stone Table

Move through this sequence first opening up on the left side, then do the right side to keep things balanced and even. Try to master these three “Core” movements first, moving through smoothly and confidently. Once you have these down, add in some intensifiers for example:

1) Rather than beginning in Stone Table, begin the sequence in Standing at the top of your mat. Hinge to a Bow and bring hands to the mat. Jump (or step) back into Stone Table.

2)Intensify after Stone Table by adding a small Push Up before moving into Red Sea and another before moving into Tent.

3)After finishing the Mat sequence on both sides (left and right) move back to Stone Table. Jump (or step) feet forward between your hands and return to Standing.

Plan on working this full sequence through at least 3-5 times with fluid and continuous movement to start and  try to do this at least 2-3 times a week. This sequence can be done daily if you’d like!

Work toward shifting your focus from the physical movement into a posture of worship over time. How does the building of your physical “core” relate to your spiritual life? Often, our “community life” is what best mirrors our “core work.” Consider that as you work on this sequence!

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2 Responses

  1. Reblogged this on Drama Free Fitness and commented:

    How to build that strong core!

  2. […] Building the core… […]

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