The Foundation for Fitness in the new year begins with an appointment with your physician to assess your overall health relative to your capabilities, as to whether you can increase the frequency, intensity, and volume of an existing exercise program, or for beginners, who’ve made a commitment to take back ownership of their health. From a biomechanical standpoint, a good place to start is the CORE – composed of 29 muscles, that work synergistically together to help protect your spine. The core is the transition point, where power is maintained or lost between extremities.

Elevated Plank with Alternating Toe Touches

Assume an elevated V-position with the extended arms and legs shoulder-width apart. While holding the V-position, alternate touching the right hand to the opposite foot. Adjust the V-angle to make. The movement is harder or easier. Try 10 touches.

Variation: Assume an elevated plank position and alternate bringing each bent knee toward the elbow on the same side.

The Foundation for Fitness in the new year begins with an appointment with your physician to assess your overall health relative to your capabilities, as to whether you can increase the frequency, intensity, and volume of an existing exercise program, or for beginners, who’ve made a commitment to take back ownership of their health. From a biomechanical standpoint, a good place to start is the CORE – composed of 29 muscles, that work synergistically together to help protect your spine. The core is the transition point, where power is maintained or lost between extremities.

Side Plank with Toe Touches

Assume a side-plank position with the support arm positioned under the shoulder at 90-degrees at the elbow – with palm down and fingers pointing out. From a rigid position, drop the hip toward the ground several inches. Return to the starting position. Next, move the non-support hand extended overhead, then simultaneously swing the top extended leg out to the side and up toward the arm moving down. Touch the hand to the forefoot. Return to the start. Try 5-10 – alternating between the drop & toe touches.

Variation: Start from a bent knee position.

The Foundation for Fitness in the new year begins with an appointment with your physician to assess your overall health relative to your capabilities, as to whether you can increase the frequency, intensity, and volume of an existing exercise program, or for beginners, who’ve made a commitment to take back ownership of their health. From a biomechanical standpoint, a good place to start is the CORE – composed of 29 muscles, that work synergistically together to help protect your spine. The core is the transition point, where power is maintained or lost between extremities.

V-Sit

Sit down on the ground. Extend your legs off the ground and lean your torso back so that your body makes a “V” shape. Hold your arm straight and to the sides of your legs (without touching). Try holding for 15-20 seconds.

Variation: V-Ups

While on your back, extend the legs together – with the arms shoulder-width apart and extended – lift the legs into a V position, while simultaneously lifting the upper torso toward knees. Attempt to touch the top of the feet with the hands. Try 5-10.

The Foundation for Fitness in the new year begins with an appointment with your physician to assess your overall health relative to your capabilities, as to whether you can increase the frequency, intensity, and volume of an existing exercise program, or for beginners, who’ve made a commitment to take back ownership of their health. From a biomechanical standpoint, a good place to start is the CORE – composed of 29 muscles, that work synergistically together to help protect your spine. The core is the transition point, where power is maintained or lost between extremities.

Crunch and Touch Heels:

Lie down on your back, feet flat on the floor, and heels aligned with the front of your knees. Contract your abdominal muscles – keeping your low back in contact with the floor. Then, tuck your chin and crunch up – until you can tap the back of your heels with your hands. Move slowly back down and repeat. Keep your core engaged during the movement. Exhale on the way up and inhale going back. Try 10-15 heel touches. Variation: Bring the knees toward the chest lifting the hips off the floor, while wrapping the arms around both knees. Exhale coming up and inhale on the way back down.