Our Valentine’s Day + A Core Workout

Happy Thursday! We’re almost to the weekend! I hope you had a wonderful Valentine’s Day yesterday. My work schedule was a little different so I worked 9-5 (instead of 5-2:30) so I got to spend the morning with Henri and Lavinia which was such a treat. Every time I get morning snuggles with Liv I soak them up because they don’t happen often enough!

After Liv was down for the night and Henri got home for work, we enjoyed a dinner of steak, fried potatoes and broccoli together, at the table. It was simple but very nice to get out of our weeknight routine a little. Our weeks are usually so busy that at night we’re too tired to do anything but eat dinner on the couch and watch TV. 

We finished off the night with an episode of This Is Us (we are epic-ly behind) and brownies + ice cream. 

The perfect Valentine’s Day if you ask me. 🙂

For today’s post I have a great core workout for runners and non-runners alike. Each exercise should be down with the focus on stabilizing your core throughout the entire movement, this is done by bracing your core (ie. drawing your belly button towards your spine). Make it a point to do the exercises slowly and pay attention to your form as the exercises will be less efficient if they are not done with the proper form.

Since there are no crunching movements these exercises are also pregnancy and postpartum friendly. These movements were included in the first core workouts that I did after having Liv. 

WORKOUT

• 30 seconds core bracing
• 10x heel slides (each side)
• 20x scissors
• 20x dead bugs
• 15x in-and-outs
• 60 second plank
• 30 seconds plank up-downs
• 15 push-ups

EXERCISES

CORE BRACING

Lay on your back with your knees bent and feet firmly planted on the ground. You will probably noticed that the curve of your back does not touch the ground. Brace your core by drawing your belly button in towards your spine, pressing your lower back into the ground. Hold this brace for 30 seconds while breathing normally.

HEEL SLIDES

Started in a braced core position slowly slide your left heel out until your leg is flat against the ground. Do not let your core “un-brace” and keep your hips stable. There should be minimal movement of your pelvis – you can place your hands on your hips throughout the slide to monitor movement. Repeat on the other side.

SCISSORS

Starting with a braced core, lift one leg slightly off of the ground and bring the other up as high towards the ceiling as you can while keeping your knee straight. Simultaneously switch the position of your legs while keeping your core braced throughout the entire movement. You can place your hands underneath your glutes for added stability or place them by your sides to make the exercise more difficult. 

DEAD BUG

Starting with a braced core bring your left knee and left hand up while extending your right leg and hand towards your toes. Raise your right foot slightly off the floor. While keeping your core braced switch the position of your arms and legs. Repeat x20. 

IN-AND-OUTS

Starting with a braced core bring both of your knees towards your chest. While maintaining your braced core extend your legs out together until your heels are a few inches off of the ground. Slowly return to starting position and repeat. As with the scissors you can place your hands underneath your glutes for added stability or place them by your sides to make the exercise more difficult. 

PLANK

PLANK UP-DOWNS

Starting in traditional plank position (on your elbows) push up into a plank on your hands. Hold for a few breaths and lower yourself back to your elbows. Repeat, alternating the arm that you are pushing-up/lowering down with. Maintain a braced core and straight, stable body position throughout the entire movement.

PUSH-UPS

Have a great Thursday!! I’ll be back tomorrow with a tasty recipe! 🙂