plank workout

Quarantine Core Workout

March 29, 2020

By: Autumn Mulgrew | @afterrsummer

 

Since most of us are cooped up at home for the time being, we sure are going to have to get creative with our workouts! My go-to app for home workouts has been the Playbook app, where my favorite yoga instructors Tova Tditty (IG: @tditty2) and Morgan Tyler (IG: @findingmorgantyler) post new workouts all the time. Tova does a fantastic job of integrating yoga with strength training and Morgan is the creator of Ab Asanas, a program that focuses on core yoga workouts.

I did Tova’s Yoga Body Obliques and Muffin Top workout the other day and I absolutely loved it so I thought I would share a few of my favorite moves! The best part about this workout is that the moves don’t seem very difficult, but you will be very sore the next day if you do a minimum of 20 reps per move. My obliques and lower back muscles were sore for two days! Make sure you stretch afterwards, I’ve offered a couple of ideas but feel free to add in whatever feels good to you.

 

Cactus Tree Twists

Tree pose in itself is a great core workout, so why not add in some twisting to really strengthen the obliques! Find an unmoving focal point to look at so it’s easier to keep your balance. To modify this move, you can do tree pose with the ball of your foot on the ground for more stabilization.

      • Start standing, then bring your left foot to your right ankle, calf, or thigh for tree pose
      • Bring your arms out to the sides, then bend your elbows for cactus arms
      • Pull your belly button in toward your spine, then twist your upper body away from your bent leg
      • Come back to center, and repeat 10 times on each side

 

Cactus Tree Pulses

These are almost identical to the Cactus Tree Twists, except instead of coming all the way back to center in between each twist, you are just going to pulse to one side.

      • Start standing, then bring your left foot to your right ankle, calf, or thigh for tree pose
      • Bring your arms out to the sides, then bend your elbows for cactus arms
      • Pull your belly button in toward your spine, then twist your upper body away from your bent leg
      • Come halfway back to center and pulse 10 times, then repeat on other side

Squatting Side Crunches

Ok, I know I said that none of these moves seem difficult, but these ones can definitely start to burn if you hold a low enough squat. I love this move because it’s a core and leg workout combo, the more muscles that are working the better!

      • Start standing, then lower into a squat with your feet hip-distance apart and weight in your heels, making sure your knees don’t go past your toes
      • Bring your hands up to the back of your neck, elbows out like you are about to do a crunch
      • Pull your belly button into your spine, then bring your elbow down toward your side, crunching your obliques
      • Come back to center, side crunch to the other side, and repeat 10 times on each side

 

Triangle Oil Rigs

All credit for naming this move goes to Tova, it definitely looks like an oil rig moving up and down. Not only is this one great for strengthening the obliques, it also stretches out the hamstrings and works the lower back muscles.

      • Start standing, then step your right foot forward and turn your left foot so it’s at a 45° angle
      • Keep both legs straight and reach your arms out to the sides, like in warrior II
      • Reach forward, then lower into pyramid pose by bringing your right hand down to your thigh, shin, or the floor depending on your hamstring flexibility
      • Use your left arm to pull your upper body back upright, focusing on your core
      • Repeat 10 times on each side

Side Plank Bicycles

I had to include this move because it was something I had never done before and it feels more like a full body workout than just core work. I saved the planks for last since everyone loves them so much (wink wink)!

      • Start in a high plank position, then shift your weight to one hand and transition into side plank, keeping your feet staggered instead of stacked
      • Reach your lifted arm over your head and lift up your leg closest to the ground
      • Reach your opposite elbow toward your opposite knee, crunching inward and focusing on core engagement
      • Repeat 10 times on each side

 

Side Plank Hip-Ups

Hip-ups are a pretty standard side plank move, but boy are they effective!

      • Start in a high plank position, then shift your weight to one hand and transition into side plank
      • Lift your hips up, focusing on pulling your belly button to your spine
      • Repeat 10 times on each side

 

Stretches

My absolute favorite pose to do after working my abs is upward dog, or the more advanced version: seal pose. I also like to throw in some supine twists and a childs pose to neutralize the lower back. Repeat this workout twice or even three times for a real belly burning exercise!

 

 

Autumn is a contributing author for Tada Rugs. Tada Rugs is a 5x7 yoga mat disguised as an artistic area rug that you never have to put away. Tada is short for tadasana, or mountain pose, and our own backyard in the San Juan Mountains of Durango, Colorado is where we find our inspiration. Check out our new designs, enter for a chance to win a new Tada Rug, and be sure to follow us for deals and insider specials! Like us on Facebook, follow us on Instagram, or contact us through our website! Tie a room together and bring your practice home.



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