Welcome to Blossom Bodies. Today we have two really amazing guest trainers with us, Kristen and Tiff from Riot Conditioning. They’re here to show you some really great tips on exercise after weight loss surgery.
Alright, today we’re going to talk about the core. We’re going to shrink. We’re going to strengthen the core. We have three great exercises to get that core nice and strong. It is the center of your body and it is important that it is strong.
So the first exercise we have for you is a plank. Okay, so Tiff’s going to go down into the modified plank position, where she’s going to stay on her knees. She’s up on her elbows, her forearms, and she comes up on to her hands and she’s leaning forward. She’s making sure her shoulders are right above her wrists. She’s at an angle where her knees are a little bit behind her glutes and that way she’s getting a little bit of resistance. Next she goes down to her forearms and you will hold this position for 20 seconds, working up to 30 seconds, and then working up to a full minute. When you feel like you’re ready, you hop up onto those toes, hold that position for as long as you can. That is our plank position.
So for our next exercise we have our toe touch downs. Right, toe touch downs. So on the toe touch down, you’re going to lift up the left leg and then the right, then the left goes down, the right goes down. On this exercise it’s very important that you keep the small of your back down. So if it compromises that, a way to make sure that it isn’t is to stick both of your hands behind the small of your back, if that is lifting at all. If you’d like to go to the next level of this exercise, you’re going to straighten out the leg, lift and down. Those are our touch downs.
Okay, our next exercise we’re going to show you a Superman, or Superwoman in Tiff’s case, she is. Okay you lay down on your stomach and you’re going to hyperextend your back, lifting legs up, lifting shoulders up, squeezing your glute muscles and kind of going into this awesome U-shaped position, where you hold for 20 seconds, working your way up to 30 seconds and all the way up to a minute, really strengthening those lower back muscles, core muscles, everything is working here. Awesome job.
Okay, those are our core movements. Again, it’s super essential to work those core muscles.
Thank you for watching this episode of Blossom Bodies. Get out there and move.