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Adventskalender 17-12 walking

Core training part 2

It is time for a continuation of the core training of 12 December.

A strong core (trunk) ensures a better posture and stability. This makes walking and running easier and you are less likely to get injured.

Today we are going to do a small circuit of workouts, especially for your core.

Exercise 1: 40 second plank position

Lean on your forearms and feet while keeping your body as stable as possible, like a plank. Make sure your back is not arched or hollow by tightening your abdominal, buttock and back muscles during the exercise.

Exercise 2: 20 squats

Place your feet shoulder-width apart. Stretch your arms out in front of you at shoulder height. Slowly sink down until your legs are at a 90-degree angle. Push your buttocks back and make sure your knees do not go past your toes. Now come back up slowly and straighten your whole body. Repeat this 20 times.

Exercise 3: 20 sit-ups

Lie on the floor with your back. Bend your legs and place your feet firmly on the ground and leave them there. Cross your hands and place them behind your ears (without pulling your neck). Pull your chin up to your chest. Exhale and push your torso up to your knees. Slowly lower your upper body and return to the starting position. Inhale as you descend towards the floor.

Exercise 4: 20 mountain climbers (10 per side)

Place your hands and feet on the ground (push-up position). Tense your abdominal and gluteal muscles. Your back should be in a neutral position. Then take turns lifting one leg towards your hands. If you want to speed up the exercise, you can do it at a higher speed.

Do this circuit 3 times in a row. Can you make it to the end?

Go for it!


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