Core Activation & Full Body Stretch
Goal: Aimed at activating the core muscles and stretching the entire body, this workout prepares you for more intensive exercises by improving flexibility and activating essential muscle groups.
Daily Benefits: A strong core supports overall body movements, improves posture, and reduces the risk of injuries. Stretching enhances flexibility, promotes better blood circulation, and helps release muscle tension.
Warmup Exercises
Dead Bug: Focuses on core activation and stability, preparing your body for movement. Perform 2 sets of 10 reps. Video
Goblet Squat: Warms up the lower body and stretches the hips and back. 2 sets of 12 reps.Video
Main Exercises
Bird Dog: Enhances core stability and balance, engaging the lower back, abdominals, and glutes. Perform 3 sets of 10 reps on each side. Video
Supine Glute Bridge: Targets the glutes and hamstrings while engaging the core, aiding in pelvic stabilization. 3 sets of 15 reps.Video
Reverse Crunch: Focuses on the lower abs, promoting core strength and stability. 3 sets of 12 reps.Video
Cool-Down
Quadruped Rock Back: Relaxes the body and stretches the lower back and hips. Hold each position for 30 seconds. Video
Add this Core Activation & Full Body Stretch session into your weekly routine to ensure your core is engaged and your body is limber. Tailor the intensity by modifying the number of sets and reps according to your fitness level. Ensuring proper form is vital for effectiveness and preventing injury.
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