'10 Min BRACED CORE AND ABS WORKOUT at Home | Caroline Girvan'

Posted Sep 20, 2023

'This is a short yet challenging core and ab workout. We are training our core to ‘fight’ the arching of the lower back. Transverse abdominis, rectus abdominis, the oblique muscles, even the quads, hip flexors and erector spinae are all working hard within these dynamic and isometric exercises!   It is extremely important to perform each movement, including the Hollow Hold to suit your ability to maintain the lower back pressed flat to mat.  To familiarise yourself with how your positioning should be, carry out this simple manoeuvre.  Simply lie flat on your back on a mat with legs straight out and arms by your sides. Relax your core. Bring one hand behind your back. You will feel you can fit hand under. Remove hand from under your back for a moment. Now ‘brace for impact’ as of you were about to be hit in the stomach area! There are many ways to word this, but this is the wording I tend to use! You will notice you can no longer place your hand under. Your lower back will be pushed against the mat. Try to hold this whilst maintaining a relaxed breathe. This will provide a protective ring for your vertebrae and is important to prevent injury particularly when training and lifting weight.  During this workout, it is important to be aware of this. And to bring knees into chest or take a complete break if your back is lifting off mat.  With the hollow movements and holds, only lower to where you can maintain correct form and lower back is protected.  If preferred, simply bring the hands in close to body during hollow holds and only lower legs to a level that suits you.   Press lower back to mat entire time!  Try to not tuck the chin in… relax the neck muscles!  Lift those shoulder blades off the mat!   You will simply need a mat!   The timer will be on for 40 seconds of work, however the 20 seconds inbetween each exercise will be a HOLLOW HOLD!  CRUNCH W/ HIP LIFT CRUNCH TUCK TO TOE TAPS ALTERNATING DEADBUG DOUBLE DEADBUG HANDS UNDER HIPS FLUTTER KICKS REVERSE TUCK TO EXTENSION REVERSE TUCK HIP LIFTS HOLLOW ROCKS RUSSIAN TWIST   Simply hug the knees to the chest when you need a break to reset! This is intense so ensure you perform the exercises safely and slowly.  This is not an easy workout…. Please bring in the knees to chest when you need that break!!  Cx  Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs  Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1  My FREE Workout Programs  EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ EPIC Heat: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUcupe9O1IKpC_GhHuHW96r  Join The Community  ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan  My Amazon Stores  ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan  Business Enquiries:  ▶ Email: [email protected]  Caroline Girvan  PO BOX 115  County Antrim  Northern Ireland  BT38 8WB  Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.' 

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