Page 10 - Inspire Health November/December 2016

• exercise Conditioning the muscles
around the abdominal region
Core and spine — known as the core
Crusher — is tough, but necessary for a
healthy level of fitness. Along
FMlidatSetectniYoonur with healthy nutrition, the
following exercises will help
By: Tami Charbonnet | Model: Linda Ellender | Photographer: Milestone Photography maximize optimum posture and
stability, lower risk of injury
1 and develop a strong, tight
and toned midsection.

1. Forearm Plank with
optional arm lift extension
Brace core tightly and create a straight
line from the base of the neck to the
ankles. Shoulders must remain directly
over the elbows. If the back begins to
sink, bring the knees to the floor and
begin again.

For an option to work even deeper into the
core, lift one arm and hold for 5-10 seconds,
then switch sides.

2. Frozen V Sit 2

Lift legs at a 45-degree angle, or when you

feel your lower back arch away from the

floor. Hold for as long as you can. Be sure

to keep your head and shoulders off the

floor and your lower back pressed into

floor. With your core tight and tucked, use

your abs to return to the starting position.

Relax and recover.

Repeat for one minute. Keep your abs
engaged as you perform this move. If it gets
too hard, bend knees as you lower down.

3. Leg Extensions 3

Lie faceup on a flat surface. Rest arms alongside the body with palms facing
up. Extend legs and lift to a 45-degree angle, then lift to above the hips.
Slowly drop legs back to 45 degrees and repeat. The spine must be anchored
to the floor. If you feel the spine lift off floor, bend the knees and repeat until
your core is strong enough to extend legs and anchor spine without coming
off the floor.

10 INSPIRE HEALTH NOVEMBER | DECEMBER 2016