Week 1
Week 1 Exercise "Challenge" Video
Week 1 Daily Activities: Core
1. Penguin Crunches
When: Upon waking, do these in bed or on the floor.
How Many:
Note: Start with level 1 and increase levels if this is too easy.
Level 1: 10 crunches
Level 2: 20 crunches
Level 3: 30 crunches
*1 crunch = 1 tap on each ankle
Tips:
Tuck your chin in before lifting your head
Make sure to breathe during the exercise
Try to bring your shoulders blades off of the ground
Benefits:
Strengthens the front and sides of your core
2. Planks
When: Do these during your free time such as during commercial breaks or when listening to music.
How Long:
Note: Start with level 1 and increase your time if this is too easy.
Level 1: 30 second hold
Level 2: 45 second hold
Level 3: 60 second hold
Tips:
Make sure to breathe during the exercise
Keep your back flat
Look straight down at the floor during the exercise
Benefits:
Strengthens your core and arms
Improves your core endurance and stability
3. Bird Dogs
When: Do these on the floor before going to bed.
How Many:
Note: Start with level 1 and increase levels if this is too easy.
Level 1: 10 bird dogs
Level 2: 15 bird dogs
Level 3: 20 bird dogs
*1 bird dog = 1 movement on each side
Tips:
Keep your back flat
Make sure to breathe during the exercise
Make sure to fully straighten your arm and leg
Focus on making a straight line from your hand to your foot
Benefits:
Improves core stability
Helps with balance