More For The Core

And shoulders, arms and back!

Begin this one in plank position. Engage the muscles of your arms up to your shoulders, your core and your legs, reaching through your heels. Maintain a straight, neutral spine, not allowing your stomach to sag to the floor or your tailbone to reach to the ceiling. Take a deep breath and "roll" on to your right hand, coming into a side plank. Take a breath and from there roll toward to your back into backward plank position. Take another breath and roll over on to your left hand in another side plank. Breathe again and return to your starting plank position. It is important to maintain your core integrity and spine alignment through all these positions!

A great and challenging modification is to start in plank on your knees, roll to side plank, also on your knees, roll over into a crab position(remember crab walking in kindergarten?), over to another side plank on your knees and back to your starting position.

Repeat this in each direction being mindful of your shoulder stability, your core, your spine and your breath. Complete 3 sets of the number of repetitions that you can complete maintaining your body integrity and drink a lot of water!

Have fun!