{"id":250,"date":"2020-03-30T10:26:47","date_gmt":"2020-03-30T13:26:47","guid":{"rendered":"http:\/\/projects.upei.ca\/staffgetactive\/?page_id=250"},"modified":"2020-03-30T10:26:47","modified_gmt":"2020-03-30T13:26:47","slug":"core-exercises","status":"publish","type":"page","link":"https:\/\/projects.upei.ca\/staffgetactive\/core-exercises\/","title":{"rendered":"Core Exercises"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Plank Holds &amp; Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDelfSxnz_mFPXINCN4UDpxb9\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Place hands directly under your shoulders (slightly wider than shoulder-width apart) and extend your legs behind you keeping toes on the floor (Video 1)<\/li><li>Squeeze your glute (butt) muscles to stabilize your body<\/li><li>Don&#8217;t let your hips drop to the ground or lift upwards, keep them in line with your body (one straight line from your shoulders to your feet)<\/li><li>Hold the position for the desired amount of time <\/li><li>Planks can also be done from the forearms by placing your elbows directly underneath your shoulder and palms face down on the floor (Video 2) <\/li><li>Breathing: breath throughout the duration of the exercise<\/li><\/ul><\/li><li>Variations to add an extra challenge during your plank hold:<ul><li>Plank mountain climbers (video 3)<\/li><li>Plank walks (video 4)<\/li><li>Plank pillow drags (video 5)<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Leg Lifts<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/eCQj2eMdjAk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Lay on your back in a relaxed position with your legs straight and place your hands underneath your low back by your butt for support<\/li><li>Press your lower back into the floor and raise your legs towards your body as far as you can<\/li><li> While lowering legs, stop once you feel your back lifting off the floor, try to control the feet from touching the ground<\/li><li>Keep legs together and inner thighs engaged<\/li><li>Breathing: inhale while lowering legs, exhale while lifting legs<br><\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Bicycle Kicks<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/HuSO4CKPbrk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Lay on your back in a relaxed position with your legs straight and place your hands behind your head<\/li><li>Press your lower back into the floor and slowly bring your right leg towards the chest, bending at the knee<\/li><li>Once the right leg is at the chest, begin bringing the left leg towards the chest while lowering the right leg back to the starting position<\/li><li>Don&#8217;t let the legs touch the ground during this exercise<\/li><li>Breathing: breath throughout the duration of the exercise<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Sit Backs<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/kZNZJ5WLEDw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Sit on the floor with your knees bent and your arms folded across your chest<\/li><li>Keep your back straight as you slowly sit back to a lying position<\/li><li>Count down from five as you lower and once you hit zero, your back should be on the ground<\/li><li>Return to starting position by using your arms to assist you or by bending knees up, grabbing them, and rolling yourself forward (demonstrated in the video) <\/li><li>Make sure your feet stay in contact with the floor. You can put your feet under a couch or drawer to help keep them on the floor<\/li><li>Breathing: exhale while lowering, inhale while returning to a seated position<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Side Bends<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/QGLXMWpnogk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Stand in the middle of the resistance band, feet shoulder-width apart, holding each end of the band in one hand<\/li><li>Bend to one side as far as it feels comfortable and pause<\/li><li>Return to a standing position and complete the desired reps on one side and then repeat on the other side<\/li><li>Don&#8217;t lean forwards or backwards, stay as sideways as possible<\/li><li>Breathing: inhale when bending down, and exhale when standing back up<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Standing Oblique Crunches<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/3BLZ8i0OOhM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Stand upright with your feet on the floor shoulder-width apart and toes facing forward<\/li><li>Keep your hands behind the head with the fingers interlocked and the elbows spread out to the sides<\/li><li>Place your body weight on the right leg and lift your left leg out to the side keeping your knee bent<\/li><li>Bending to your left side, lower your elbow while you bring the left knee up so that they both meet<\/li><li>Return to a standing position<\/li><li>Complete the desired number of reps on one side before switching to the next<\/li><li>Breathing: exhale when bringing elbow to knee, inhale as you return to stand<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Dead Bug Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/55cAwuuqdRk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Begin by lying down on your back, bringing arms above the torso and legs in the air with a 90\u00ba bend in the knee<\/li><li>Keep your back flat on the ground throughout the exercise, while engaging the core<\/li><li>Slowly lower opposite arm and leg toward the floor and return to the starting position <\/li><li>Alternate this movement between sides and complete the desired amount of reps each side<\/li><li> Other variations include lowering the legs in isolation with bent or straight legs depending on the level of comfort with this exercise<\/li><li>Breathing: exhale while lowering arms and legs, inhale while returning to starting position<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Flutter Kicks<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/VdyCJkd56_k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Lay on your back in a relaxed position with your legs straight and place your hands underneath your low back by your butt for support<\/li><li>Press your lower back into the floor and raise your legs off the floor slightly and &#8220;flutter&#8221; your legs up and down quickly<\/li><li>Keep legs straight throughout<\/li><li>Complete the desired amount of reps on each leg<\/li><li>Breathing: breath throughout the duration of this exercise<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Russian Twist Variations<\/h2>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" width=\"584\" height=\"438\" src=\"https:\/\/www.youtube.com\/embed\/videoseries?list=PLkgjBvobbDelB5hYUriDIKgXv3_LOXiya\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul><li>Form:<ul><li>Start in a seated position, keeping feet flat on the floor<\/li><li>Keeping the back straight, lean back slightly and hold hands together <\/li><li>Slowly twist the torso to the right side, bringing your hands down beside your right hip and then twist to the left side and repeat<\/li><li>Complete the desired amount of reps on each side<\/li><li>To make this more challenging, you can lift your feet off of the ground slightly while twisting from side to side (video 2)<\/li><li>Breathing: exhale while twisting to one side, inhale while resetting<\/li><\/ul><\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n","protected":false},"excerpt":{"rendered":"<p>Plank Holds &amp; Variations Form: Place hands directly under your shoulders (slightly wider than shoulder-width apart) and extend your legs behind you keeping toes on the floor (Video 1) Squeeze your glute (butt) muscles to stabilize your body Don&#8217;t let &hellip; <a href=\"https:\/\/projects.upei.ca\/staffgetactive\/core-exercises\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":243,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"tags":[],"_links":{"self":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/250"}],"collection":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/users\/243"}],"replies":[{"embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/comments?post=250"}],"version-history":[{"count":33,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/250\/revisions"}],"predecessor-version":[{"id":536,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/pages\/250\/revisions\/536"}],"wp:attachment":[{"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/media?parent=250"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/projects.upei.ca\/staffgetactive\/wp-json\/wp\/v2\/tags?post=250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}