Score More Core!

Boot Camp is all about core.  Most of what is done in a camp revolves around core.  These exercises can be done at home and will give any workout explosive results if done on a regular basis.

Supermans - Lie on your stomach with your arms and legs stretched out.  Lift your arms and legs off the ground a few inches, hold 3 seconds, and then lower to the starting position.  Repeat about 20 times for 3 sets.

Reverse Crunch - Lie on your back with your hands at your sides and your knees bent.  Bring your knees slightly up and toward your head so your feet are in the air.  Use your abs to lift your legs up until your hips come up slightly off the floor.  Hold 1 second and repeat.  Do not use momentum to rock back and forth.

Wall Sit - Stand about 2 feet from the wall, with your back facing the wall.  Slowly lower you knees into a seated position with your back against the wall and our knees bent at about a 90 degree angle.  Hold the pose.  This is a timed exercise.  Start with 30 seconds and work up to 3 minutes.

Mountain Climbers - Start on your hands and knees and come onto your hands and toes in a push up position.  Be sure your eyes are over your fingertips. Put one leg forward underneath your chest and have the other straight back behind you.  Alternate your legs back and forth like you are running.  Do 20 per leg for 3 sets.

Power Bridge - Lie on your back with your knees bent.  Squeeze your glutes and raise your hips off the floor to a full bridge extension with back and shoulders on the floor.  Hold for 3 seconds. Repeat.

Catapult - Lie on your back with your knees bent and your heels pressed into the floor.  Extend your arms out over your head.  Start with your arms and catapult your upper body into the air until you are in a seated position.  Pause and then lower your torso back to the floor slowly.

Side Plank - Lay on your right side with your elbow under your shoulder and your forearm in front of you.  Your left foot should be on top of your right and your left arm at your side.  Lift your hips off the floor so your body forms a straight line.  Hold this position for 30 seconds.  Work up to 2 minutes.  Switch sides.

Scissor Kicks - Lie on your back with your legs out straight.  Place your hand under your lower back with palms facing down to support your back.  Raise your legs and shoulders off the floor and push your elbows into the floor for support.  Keeps your abs tight.  Take one leg over the other and scissor them back and forth. Do 20 per leg for 3 sets.