• Backyard Workouts: Core

    Backyard Workouts: Core

    For the final segment in our Backyard Workout series, today we are reviewing basic core exercises.  Follow along with our video demonstrations and/or use the detailed instructions below to add these exercises into your routine. Please feel free reach out to us with any questions!


    Abdominal Bike

    Sit in a chair and keep chest up high and back straight.  Keep your abdominal muscles tight and lift one leg up towards you and hold for a moment.  Lower the leg and then lift opposite leg, alternating for 10 repetitions on each side.  You can make the exercise more challenging by leaning back and/or extending leg out further.  Remember to keep good posture and abdominal muscles tight the entire time, otherwise it is just a leg exercise. Alternatively, this can be performed while lying on your back. Complete 2-3 sets of 10 repetitions.

    Pallof Press

    Stand with feet shoulder width apart and a slight bend in your knees.  Hold a resistance band or tube in your hands at the level of your chest with the band secured to your side.  Press your hands directly out from your chest, hold for a moment while keeping abdominal muscles tight, and then return hands to chest.  Keep good posture and resist the band pulling you to the side.  Perform 2 sets of 20 repetitions facing each direction.



    Facing down on the ground, place your weight on your elbows and toes.  Keep your body, especially your back, straight and abdominal muscles tight to form a plank.  Hold the position for 10 seconds and release, lowering your weight to the ground.  Repeat for 10 repetitions and perform 2-3 sets, increase the time of the hold as you get stronger.  To make the exercise more challenging try bracing on your hands and alternate extending your arms out and holding for a moment.


    Lie on your back on the ground, bend your knees and cross your arms across your chest.  Keep your eyes looking directly up and your neck still, lift your trunk off the ground, hold for a moment and then slowly lower back down.  Avoid curling your neck.  If you have difficulty laying on ground, sit in chair with a resistance band secured behind you, grasp the ends of the band in each hand over your shoulders, lean your chest forward, hold for a moment and return to start position.  Perform 3 sets of 10 repetitions.