(upbeat music)
- Hi, everybody.
Thanks for joining me today.
My name is Jordan.
I am gonna be running through
a quick 10-minute core routine.
This is a great routine for beginners.
Maybe you haven't ever done any core work before,
maybe a really decondition.
For me this works great 'cause I am
on more of a postnatal journey
about three months postpartum right now,
so it works really well for anybody that's in that category.
But it can serve across all populations
for any more of a beginner level.
So things are gonna be very slow today
so you have a really good chance to focus
on core activation.
So the first thing I'm gonna have you do is come
onto your hands and knees.
Now, before I get to that point,
when I say core activation too, and I talk about that,
I don't want you to think of sucking your stomach in,
but more of a general like brace and squeeze.
Not a sucking in of the belly.
So we're gonna come here to those hands
and knees bracing through your core,
engaging everything nice and strong.
You're gonna go ahead and extend one leg straight back,
taking it down and then switch.
So starting with just those legs.
Keeping that core tight the whole time.
Spine is neutral.
Finding a spot a couple feet out
in front of you to look at.
Two more, so one more on each side.
Good.
Take a nice deep breath in.
And exhale.
All right, reengaging through that tummy.
And then we're gonna go ahead
and do that same thing, but just the arms.
So staying in that tabletop position, bracing your core,
but now extending only your arms out.
(Jordan exhaling)
Every time you extend out, I want you to exhale.
Inhale, place that hand back down.
(Jordan exhaling)
One more on each side.
Good.
All right, now, another deep breath in
and exhale. (Jordan exhaling)
We're gonna reengage.
And now we're gonna combine both the arms and legs.
So you're gonna reach opposite arm and leg out,
take it back down, and switch.
(Jordan exhaling)
Exhale, extend.
Inhale, place it back down.
(Jordan exhaling)
One more on each side right here.
And relax it down.
You're gonna take a deep breath in.
You're gonna look up with that belly fall down.
Exhale, tuck your head around your spine.
One more time.
Inhale, look up.
Exhale, round it out.
All right, we're coming back to a neutral spine right here.
We're gonna do a bear crawl hold.
You're gonna tuck those toes under, bracing through
that lower abdominals.
And you're gonna lift just the knees up right here
and hold it.
Hold and breathe.
(Jordan exhaling)
Just short little 10 seconds.
Hold three, two, one.
Place it down.
Inhale, look up.
Exhale, round it out.
All right, back to neutral.
Engage through the core.
Tuck the toes and lift it up.
Breathe.
Holding here for three, two, one.
Take it down.
Inhale, look up.
Exhale, round it out.
Back to neutral.
Engage through the core.
One more time.
Tuck the toes and lift it up and hold.
(Jordan exhaling)
Holding here for three, two, one.
Take it down.
Inhale, look up.
Exhale, round it out.
(Jordan exhaling)
Very good.
All right, we're gonna flip over onto your side.
Doesn't matter which side, we're gonna do both of them.
We're gonna be getting in position here for a side plank.
We're gonna be doing these modified today.
So bottom knee is gonna stay down on your mat.
All right, so first thing I'm gonna have you do.
You're gonna lift your hips up
and then you're gonna go into a leg lift.
Take it down.
Good.
Extend up and then lift your top leg.
Good.
(Jordan exhaling)
We're gonna be doing three more just like this.
Two more.
Last one, lift it up.
And rest.
Good.
Flipping it over now to your other side,
we're gonna do that same thing.
Getting into position and go ahead.
Lift up and then adding your leg lift.
Take it down.
We've got eight here to do.
Down to your last three.
And last one.
Lift up and take it down.
Very good.
Go ahead and flip back over to your other side.
We're gonna be doing another version
of a side plank right here.
So we're gonna keep it modified.
Bottom knee stays down.
You're gonna lift those hips up, hold,
and get into position here.
Take that top arm up
and you're gonna do a little rotation of that torso.
Not a ton of movement.
Arm is doing most of the work.
(Jordan exhaling)
Make sure you continue to breathe.
(Jordan exhaling)
We've got three more.
Good and last one.
Extend up.
And we're gonna flip that over to your other side.
Same thing right here.
Getting yourself into position, press the hips up, arm up
and let's go.
Two more.
Very good.
Lower it down.
And we're gonna go ahead now and flip over onto your back.
All right.
So this next move.
We're gonna take both the arms and legs up off the ground.
Knees are gonna be bent
to about a 90 degree angle right here.
Arms are coming straight up, engaging, embracing,
especially thinking about your lower abdominals here.
Looking straight up towards the ceiling.
You're gonna lower one arm back behind you
and up.
Lower it down.
Extend it up.
We're gonna go one more on each side.
All right, keeping those arms up.
Now we're gonna do the same thing with the legs.
So you're gonna have your heels kind of together.
So legs or feet are kind of slightly turned out.
Good.
We're gonna go one more on each leg.
And relax.
Good.
Plant those feet down on the ground.
Once again, engaging through the core,
feet are about hip distance apart.
I'm gonna have you go ahead, press your hips up,
core tight, lower back down, but keep tension
so you're not setting all the way back down in between.
Raise it up, lower it down,
squeezing through your glute muscles.
Good.
We're gonna be going for three more right here.
(Jordan exhaling)
Good, and last one.
Now you're gonna hold.
Holding right here,
bracing through the core.
And breathing 10 more seconds.
Go ahead and relax, that back down to the ground.
Pull those knees into the chest.
Gentle rock side to side, stretching it out.
All right, and that is all I have for you today.
Thank you so much for joining me.
(upbeat music)