VIEW HealthBit XIX: CORE FOUR (and more)

See Living Well’s CORE FOUR for your basic moves.

Below you will find bonus moves to further challenge yourself:

1) Wall Squats – 10 seconds plus more

Bonus move: place hands in prayer position at chest height and lift elbows until horizontal. Press palms together in an isometric hold.

2) Rows – 10 reps plus more

Bonus move: drop down into a squat while performing rows. Do not go lower than the position held during the wall squat and be sure to keep knees over ankles, not dipping them forward.

3) Cross Crawl – 10 reps plus more (each side)

Bonus move: before returning the extended arm and leg to neutral position pull them tightly into the core, touching elbow to knee in a “crunch” motion to activate the core. Continue alternating in this fashion.

4) Forearm Plank – 10 seconds plus more

Bonus move: gently lift one leg and tap those toes on the opposite heel. Return the foot to the ground and do the same thing on the other side, alternating until time is up.

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