Fitness Friday – build your core off the floor!

Build your core off the floor – any core exercise that you see out there that is done on the floor can easily be done on the wall – here, plus size princess @ceceolisa demonstrates some great moves to strengthen your core while standing.

 

Strong, able abs contribute to a healthy core, improving the strength of your whole body. Your abdominals act as an anchor for muscles of the mid and lower back, working to improve back pain, build functional strength, and assist with better balance.

 

Standing Crunch

Stand with your knees slightly bent, your feet hip-width apart and your opposite arm extended for balance. Lift your knee as far as is comfortable and touch the opposite elbow to the lifted knee – remember to keep your back straight and your upper body facing forward.

 

Standing Side Bend

Stand up tall with your feet shoulder-width apart, and raise both hands straight up in the air above your head.

 

Gently bend your torso to the right, as far as it feels comfortable, and pause – then bring yourself back to the standing upright position and pause – then gently bend your torso to the left as far as feels comfortable, pause and bring yourself back into the standing position.

Side Dip

Stand up straight with your feet shoulder-width apart. Place one hand behind your head and the other hand down by your side.

 

While keeping your back straight and your head up, bend slowly at the waist to the right as far as is comfortable; pause, and then come back to the starting position. Try to keep the rest of your body as still as possible. Repeat the movement on the left side and return to the starting position.

Standing Reach – Woodchopper

Stand upright, with your feet shoulder-width apart. Raise your arms above your head, swing your arms down and forward across your body while bending your knees, and repeat on the other side. Pivot your foot and bend your knees slightly as you twist. Make sure your back stays straight and your arms are fully extended as you swing downward.

Bird Dog

While down on all fours, position your knees underneath your hips and the crease of your wrists directly underneath your shoulders. Your fingers should be pointing forward. This is your starting position. With your back straight you will move the opposite arm and leg simultaneously. Lift the leg and arm as far as is comfortable. The leg should not be lifted above the hip. Slowly raise and straighten the arm while keeping both shoulders parallel to the floor. Then gently lower yourself back into the starting position. Repeat by alternating sides.

Plank

Lie on your stomach and raise yourself up so you’re resting on your arms and knees. Your elbows should be tucked under your shoulders. Try to keep your back straight and hold for as long as you can while breathing normally, then return to the starting position on the floor.

PHOTOGRAPHY: JOSE PAGAN PHOTOGRAPHY

MODEL: CECE OLISA OF WWW.PLUSSIZEPRINCESS.COM @CECEOLISA

WARDROBE: VIVACITY SPORTSWEAR, WWW.VIVACITYSPORTSWEAR.COM

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