Grail Springs Media



Fitness Day 19 ~ Core Strength

Today we will put together 2 core exercises to bring strength to your newly cleansed core! Powering the mid part of your body!
Superman & Superwoman!!

Starting Position
Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.

Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.

Special Instructions
Don't hold your breath! Try to keep breathing steady and even. Make it easier: Hold for fewer counts and don't raise legs/arms quite as high. Change it up: Lower to the ground to complete one rep and do a 2-3 sets.
This will strengthen your lower back muscles!

Lying Straight Leg Raises!

Starting Position
Lie on the floor/mat on your back. Keep lower back in contact with the floor, feet and legs straight and together. Place hands to sides or under lower back for support.

Keeping legs straight and together, back flat, lift legs upward until they are straight above hips. Lower down to starting position slowly and with control (but do not allow feet to touch the ground between reps) to complete one rep. Begin with sets of 10 x 3

Special Instructions
Make sure back stays flat on floor and abs are tight (pull navel in towards spine).

This will strengthen your abs & hips!


“It is not because things are difficult that we do not dare,

it is because we do not dare that they are difficult.”


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