With March Madness in mind, today’s focus word is mindful which always extends to our eating habits when we’re talking about our core!
It doesn’t make tons of sense to put in some good core work then blow it by eating a bunch of crap. We don’t have any restrictions this month since our No Junk Food Challenge is over but in order to benefit form the work we’re putting in, we must be mindful of what we eat!
With long runs and racing up next, we don’t want to under-eat but we do need to make good choices. The trick is to pick food that fuels our body instead of weighing us down and making us sluggish. Take it one meal at a time and make the best choices you can. Follow the guide above and drink lots of water, eat a table and not in front of the TV, eat your favorite yummiest foods last when you’re close to being full, eat slowly and feel the taste and texture of your food. Be mindful!
Day 2 exercises: 3 sets of 20
- Plank Challenge Day 2 – 1 Forearm Side Plank :30 on each side
- Russian Twists
- Heel Touches
- Mountain Climbers
- Spinal Stretch
Bonus: Yoga for Abs – This is a nice easy flowing 6 minute yoga routine that is designed to connect us to our center and help us learn to move from the inside out. Build strength in your core, find a supportive posture and relief in your lower back. This routine is good for all of us.
Lots of runners in our Crew have back pain and even though we talk about how important it is to strengthen your core, you often look at ab workout and say nope, no way, can’t do it, that will hurt my back. Well, I promise that done correctly, today’s exercises will not cause you pain. Give it a try…build strength in your core that will help you to eliminate your back pain once and for all!
Day 2 “how to” videos:
Plank Challenge Day 2 – Forearm Side Plank – :30 each side: Great short video showing a few variations for the forearm side plank
Russian Twists – 3 x 20: One of my favorites. It’s a quick one…but will give you that good core burn. Oh and count one is for both sides…so both sides equals one rep.
If your core is not strong enough to hold your feet off the ground, you can lightly place your heels on the floor. Don’t let them sit heavily on the floor though as we want a little resistance so we can feel our core working.
Heel Touches: Make sure you have your lower back flat on the ground and pull your shoulders up off the floor. Squeeze your core as you reach for your heels.
Mountain Climbers: This exercise can be done with quick in and out movements OR you can slow it down and bring the knees in to your chest with a controlled movement. Both variations are effective.
Spinal Stretch: This is called a spinal stretch but it’s really meant to stretch our abs after a good little workout. Take :30-:60 before you call it quits to stretch out those core muscles. If you have a stability ball, this is another great way to use it. See your choices below.