June 14, 2021

Primal At-Home Core Workout

Planks

  • Get in the pushup position; only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
  • Squeeze your glutes and tighten your abdominals.
  • Keep a neutral (straight, plank-like) neck and spine.
  • Create a straight, strong line from head to toes a plank, if you will.
  • Hold that position for as long as you comfortably can. Stop short of failure.
  • Rest for a minute and repeat twice more.

Toes To Bar

  • Hang from an overhead horizontal bar, and touch your toes to the bar. Lift and lower in a slow and controlled manner for 3–5 reps.
  • If you can’t do the toes to the bar, try just bringing your knees up to your elbows. Again, slow and controlled for 3–5 reps.
  • If you can’t do the knees to elbows, try bringing your knees up to your chest. Slow and controlled for 5–10 reps.
  • Do three sets, resting for 30 seconds between sets.

Hollow Body Rocks

  • Lie down on your back with your arms overhead and your legs straight out.
  • Brace your core and lift your legs and arms slightly off the ground, creating a shallow U with your body.
  • Start rocking back and forth while maintaining that solid shallow U position with your body.
  • Rock for 20 seconds. Rest for one minute. Repeat twice.

Hands And Feet

  • Sit upright on the ground.
  • Lift your feet off the floor.
  • Touch your right hand to your left foot.
  • Touch your left hand to your right foot.
  • Keep going, never putting your feet on the ground.
  • Do this for 20 seconds at a time. Rest for 40 seconds between sets; repeat four times.

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