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Can you believe it’s almost September? Summer has gone by so quickly! I love the laid-back vibe of summer, but there’s something very motivating about my fall routine. With our kids back in school and our work schedules back to normal, we’ve become more predictable in our daily routines to make fitness a priority.
What if I told you that you can work on your fitness again this month and see the results? — In just seven minutes a day? That’s what this month’s challenge is about. In addition to walking for aerobic exercise, this month I started doing 7 minutes of core training every day to get into the habit of moving and to start seeing results that will strengthen my core and motivate me to keep doing it. is the goal.
What is the core?
Many people think of the abdominal muscles when they hear the word “core”. Sure, your abs are part of your core, but they’re not the only muscle group that makes up your abdomen.
Core muscles also include the erector spinae (the muscles that run along the spine), the inner and outer thighs, and the muscles of the pelvic floor. The deepest core muscle, the transversus abdominis, extends from the ribs to the pubic bone and wraps around the trunk like a corset. This muscle needs to be strengthened with every core workout.
Benefits of core training
The core is the foundation of the body and essential for all types of movement.
When properly engaged, the core relieves pressure on your back and lower back and supports your body in all movements, both daily and athletic. The core helps the body function functionally during everyday activities such as bending, reaching, twisting, getting out of bed, and tidying up. A strong core also helps you feel more stable during cardio and strength training.
Core training develops strength that improves balance and stability, and improves muscle tone in the midsection. Benefits of core training include improved posture, increased overall strength, and reduced body pain.
Can you train your core every day?
Because muscles are smaller, they don’t require the downtime to recover and repair like larger muscles, so core training can be done daily. After one month of continuous core training, you can expect to see improvements in core strength, as well as other benefits of increased core strength, such as increased stability and a toned midsection. You can feel it.
31-day core and walking routine
>> Download printable calendar
Please select your walking level
This month we are adding levels to all walkers. Whether you’re new to walking or have been walking for a while, there’s a walking plan you should follow.
beginner
If you’re just starting out in a sedentary position, are recovering from an injury, or just want an easy start to cardio, stick to Beginners. Try to walk at a slow pace for 20 minutes a day. If it’s too long, start with 5-10 minutes.
Intermediate
Intermediate can start with 30 minutes a day. See if she can increase to 40 minutes per day after half the month.
Advanced
Advanced walkers can start at 40 minutes. Add intervals in the middle of the month. The length of the interval is up to you. For example, he alternates walking at a slow pace for 5 minutes and then at a fast pace he walks for 1 minute. Or speed it up or slow it down every minute to even out the interval time. Alternating slow and fast paces is a great way to get your heart rate up, burn more calories, and improve endurance. Try it out with this HIIT walking workout.
Explore Your Core Challenges
There are also weekly bonus challenges that focus on different muscle groups to strengthen and engage specific areas of the core. Here are some moves to add to your weekly core workout.
Week 1: Abs
This challenge trains your core abdominal muscles. Start with a 5 second hold and by the end of the week he will increase to 10, 20, 30 seconds.
Lie on your back and extend your arms and legs straight toward the ceiling. As you exhale, draw your navel toward your spine and slowly lower your arms back and legs forward. Keep it as low as possible without arching your lower back.
Week 2: Back
This challenge requires you to work your deepest abdominal muscle, the transversus abdominis, while working your back muscles along your spine. When lifted to this position, the shoulders lift the arm, the glutes, hamstrings, and back muscles work to lift the leg, and the back muscles work together. Start with 10 repetitions per day and increase to 20 by the end of the week.
Lie on your stomach and extend your arms forward and legs behind you. Spread your legs as wide as your hips and your arms as wide as your shoulders. Tighten your abs by pulling your navel away from the ground. Relax your shoulders as you lift your arms off the ground, and tighten your quadriceps as you lift your legs off the ground. Avoid putting too much pressure on your lower back by keeping your abdomen contracted.
Week 3: Glutes
A functional move, this exercise works your glutes while also working your lower abdominal muscles. To allow your hips to glide along the wall while squatting, you need to tilt your pelvis. Start with 5 repetitions and gradually increase to 20 repetitions by the end of the week.
Stand with your feet shoulder-width apart and a few feet out in front of the wall. Turn your face away from the wall and lean back so that your buttocks touch the wall. Tilt your pelvis (pretend someone is punching you in the stomach to work your abs!) and press your hips against the wall. Attach the upper back to the wall. Slowly bend your knees and slide down the wall. Stop when you reach 90 degrees (or sooner if you don’t want to bend too much). Push your heels down and stand up.
Week 4: Inner Thighs
- Movement: Lie on your side and lift your legs
Weak inner thighs can weaken the pelvic floor muscles and cause back pain. This exercise strengthens the inner thighs and strengthens the transversus abdominis through movement. Start by doing 5 repetitions per leg and increase to a maximum of 20 repetitions by the end of the week.
Lie down and face right. Supporting your body with your forearms, overlap your legs and move them slightly diagonally from your hips. Step your left foot in front of your right foot and place your foot in front of your knee. This is the starting position. From here, lift your right foot as high off the ground as you can and then lower it down. Repeat on the left side.
7 minute core routine
Run this routine every day for 31 days. You might be surprised how much strength you can build in just one month.
chew up
Lie on your back with your knees bent, feet flat on the floor a few inches in front of your buttocks. Place your hands behind your head and open your elbows wide. Pull your navel in and gently press your hips into the ground. I don’t want to crack it by curling my head, neck and chest and pretending to have an egg between my chin and chest. From here, roll as high as you can to lift your shoulder blades off the ground. Exhale when going up and inhale when going down.
groot bridge
Lie on your back with your knees bent and place your feet flat on the floor in front of you. Keeping your heels on the ground, lift your hips and tighten your glutes. Draw your navel toward your spine and slowly lower one vertebra at a time.
bike abs
From a crunch position, raise your knees to tabletop position. Round your head, neck and chest. Next, tuck your left knee in and straighten your right leg diagonally. Bend your right elbow toward your left knee. Switch legs and straighten your left leg diagonally while pulling your right knee inward. Bend your left elbow toward your right knee. Continue alternating.
double leg lift
Lie on your back with your arms straight out to your sides and your legs extended. Lift your legs together, tuck your inner thighs in and point your feet toward the ceiling. This is the starting position. Slowly lower your leg a few feet (or as far as you can without popping your hips off the ground). Draw your navel toward your spine to keep your back straight. Use your abdominal muscles to return your legs to the starting position.
V-sit
Start in a seated position. Engage your core muscles and slowly lean back a few inches. Slowly lift your legs into the air into a table top position. Extend your arms straight out in front of you so that they are parallel to the ground. Keeping your core engaged, straighten your legs to a 45-degree angle with him into a “V” position. If this is too difficult, grab the back of your leg for support. He holds this “V” position for 10 seconds with his shoulders relaxed, abs drawn and inner thighs cinched. For an advanced version of this exercise, raise your arms.
