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core strengthening is added to girlawhirl's workout program Feb 26, 2008
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Girlawhirl and her Pals have got their work(out) cut out for them these next two weeks! Their trainer, Tiffany Davidson has introduced a core strength exercise now that they have spent a solid four weeks following a core stabilization routine. She has also introduced an all time favorite - the body squat! With proper biomechanics (translation: alignment and body movement) this exercise can work miracles on saggy rear ends!... Morning Program:
• Neck, Arm, Hip, Knee and Ankle Circles • 8 circles per body part: Perform 4 circles in one direction and then switch directions. These should be done slowly. • 2 sets of 20 Jumping Jacks • Core Stabilization Exercise: Floor Prone Cobra. Lie on your belly with arms by your side, palms facing down. Draw belly button in toward your spine, squeeze your glutes and pinch your shoulder blades together. Lift your chest off the floor and keep your chin tucked. Hold for one to two seconds. Slowly lower your chest to the ground, keeping chin tucked. 3 sets of 10 reps.
• Leg Stabilization Exercise: Body Weight Squat. Stand with feet shoulder-width apart, toes pointing straight ahead and knees aligned over feet. Keep hands on hips. Draw belly button in toward your spine and squeeze your glutes. Slowly begin to squat down, bending knees and flexing hips, keeping feet straight as if sitting into a chair. Do not allow any internal rotation at the hips or knees. Allow the pelvis to sit back while maintaining a neutral spine. Keep the chest up and put pressure through the heels. To rise back up, contract glutes and place pressure through the heels as knees are extended. 1 set of 12 reps. • Quad stretch: Stand up tall. Bend right knee behind you, bringing heel toward glutes. Grab ankle with right hand. Keep knees together. Feel stretch in front of thigh. Hold 20-30 seconds. Switch legs. • Hamstring stretch: Lie on your back with legs straight in front of you. Raise right leg off the floor and grab right thigh from behind. Slowly straighten your right knee until a stretch is felt in the back of the thigh. Keep your head on the floor and your chin tucked. Hold 20-30 seconds. Switch legs.
Evening Program:
• 2 sets of 20 Jumping Jacks • Balance Stabilization Exercise: Single Leg Hip Flexion and Extension Stand with feet shoulder-width apart and toes pointed straight ahead. Keep hands on hips. Lift chest, retract shoulders and tuck chin. Draw belly button in toward your spine and squeeze your glutes. Lift right leg slightly off the floor. Flex right foot, bend forward from the waist, approximately 30-degrees, and slightly flex right knee. Maintain level hips and shoulders. Slowly raise your right knee until it is parallel to the floor (hip flexion) and hold for two seconds. Slowly lower your leg and extend it straight behind you at a 30-degree angle (hip extension). Hold for two seconds. Return to original position. Switch legs. 2 sets of 10 reps.
Lie on your back with knees bent, feet flat on the floor and toes shoulder-width apart and pointing straight ahead. Place palms on chest, elbows by your side. Draw belly button in toward your spine and tuck your chin. Slowly crunch upper body forward, bringing the lower rib cage toward hips. Slowly lower upper body to the floor while your abs remain engaged and your chin tucked. 2 sets of 8 reps.
• Hip Flexor stretch: Kneel on left knee with right leg bent at a 90-degree angle and right foot on the ground. Draw belly button in toward your spine and squeeze your glutes. Tuck pelvis. Slowly move body forward until stretch is felt in front left hip. Hold 20-30 seconds. Switch legs.
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Tiffany Davidson is a personal trainer based in Weston, CT and the owner of 
