Today we are focusing on core stability, or what I like to call the “foundation”. The core is a mesh of many different muscles that serve many different purposes, but its most important role is to protect the spine. With a strong core we can move better, and lower the risk of things like chronic back pain and herniated discs. In all areas of life we must build a solid foundation to hold everything else we enjoy in place.
It is important in life not to necessarily be strong, but to feel strong, to measure yourself at least once.Christopher McCandless
Core Stability Daily Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. I will be guiding you through the workout routines. It’s great to push yourself, but you should also know your limits. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day Three of fitness with core stability training:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.
High and Low Plank
3 sets of 30-60 second holds
- Begin by placing your hands and balls of your feet on the ground so that your arms are straight and torso in parallel with the ground.
- Tighten your core by pulling your belly button towards your spine and squeezing your quads and glutes.
- The goal is to hold a perfect parallel position for the prescribed amount of time.
- Repeat with your forearms on the ground in a low plank.
Standing Yoga Poses
These energetic yoga poses are great for improving strength, balance, and flexibility. Hold 20 seconds on both sides for 3 sets.
Warrior II:
- Take a wide stance, place arms straight out in both directions, and bend the right knee over the ankle.
- For proper alignment make sure your right foot is facing forward and your left foot is turned out 45 to 60 degrees.
- Find a steady breath, gaze forward over your front middle finger, and go deeper into the pose.
Extended Side Angle:
- From Warrior II, bring your right fingers to the ground inside your front heel or bring your right elbow to your right knee.
- Bring your left arm up towards the ceiling.
Crescent Lunge:
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- Come up on the ball of your left foot and square your hips to the front. Both feet should be facing forward.
- Sweep your hands overhead with the palms of your hands facing each other.
- Extend up through the crown of your head with strong legs and core.
Part Two: Strength for Core Stability
Do 20-30 reps for each core exercise.
Russian Twists
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- Sit on the floor with a medicine ball and lift your feet in the air so that you are balancing on your butt.
- Rotate your torso from side to side and touch the medicine ball to the ground with each twist.
- If this is too challenging, begin by doing the twists with your feet still on the ground.
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Mountain Climbers
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- Start in the top of the push up position.
- Bring your right knee towards your right elbow then back to the starting position. Immediately repeat with your left side.
- The goal of this exercise is to keep the hips from raising upwards. Once you are comfortable with the rhythm of this movement then try speeding it up.
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Bicycles
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- Begin by laying on your back with your fingertips touching the back of your head.
- Pick your shoulders and legs up off the ground twist your body so that your right elbow and your left knee simultaneously come together.
- Repeat the twisting motion so that your legs begin to resemble to the motion of pedaling a bicycle.
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Part Three: Cardio
Spend 15-30 minutes doing a physical activity of your choice. Jog on the treadmill, play a sport, take the dog for a walk, or go for a swim. The point is to keep your heart rate up and enjoy the activity you choose to do.
Specialized Treatment at Morningside Recovery
In recovery, everyone can participate in fitness to promote a happier and healthier lifestyle. The same is true for addiction rehab. At Morningside Recovery, we have specialized rehab programs to help people from all walks of life. Some of these programs include:
- Christian recovery program
- LGBTQ substance abuse
- Jewish recovery for drugs and alcohol
- Rehab for men
- Rehab for women
If you’re interested in learning more about these specialized programs or our facility, call us today at 855-631-2135. Our professional staff members are ready to help you get started with recovery.
