Welcome to day 6 of our 30-Day Challenge. Today we are going to utilize two exercises we have already performed on Day 2 and Day 4 of our challenge and a third one. These exercises are designed to strengthen the core of the body.
Core training focuses on the trunk of the body, your abdominals, buttocks and back in order to help you perform your daily routines and exercises with strength. Developing core strengths helps you develop a fitter and trimmer body shape. It’s important to remember that muscle burns more calories and will increase the fat-burning of your daily existence as well as during your exercise routines.
To begin, review Day 2’s Strength Training for a refresher on how to perform the Supine Bridge. Your first exercise of the day will be the 1 minute supine bridge.
Allow yourself a minute of rest between each set of exercises.
Your second exercise of today will by 7-7-7s as performed on Day 4 of the Action Challenge’s Strength Training.
Again, allow yourself a minute of rest between exercises. The last exercise for this set is one we have not done before and requires the use of a balance ball. I will give you an alternative if you do not have one.
Buttock Press
Put your balance ball against the sofa, you can also just use the edge of the sofa, but it needs to be about a foot to a foot and a half from the floor. Lay down with your feet pressed firmly against the ball or sofa edge. Your knees should be bent so that your thighs and calves are close together and your back is flat against the floor Using only your legs and buttocks, press your feet into the ball or sofa edge and lift your buttocks from the ground.
Unlike the supine bridge, you are not stretching and strengthening the lower back but using your buttocks as part of the force to push upwards. You will feel a tightening across them as well as in your legs. Hold them up for a count of three and then slowly lower them again. Repeat this exercise 10 times for a complete set. Give yourself a minute of rest and then repeat the three exercises twice more for a total of 3 complete sets.
- Supine Bridge – Hold for 1 Minute
- 7-7-7’s
- Buttock Press – 10 reps
Remember to hydrate throughout your workout and to rest for one minute between each exercise. And that’s it, you’re done for today. There will be no strength training this weekend, try to get plenty of sleep and remember on your day of rest give yourself something fun to do. Good job! How are you feeling? Don’t forget to reward your progress! Gold Stars to Everyone!