November should be called National Carb Month since all we seem to eat are carbohydrates. With holiday meals begging us to eat every last bite, we thought it would be helpful to introduce a workout specifically designed to target your core. Latoya Julce of 305 Fitness created this simple exercise ball core workout plan that you can add into your daily routine.
1. Elevated Push-up: Put your feet on the exercise ball and hands under shoulders into a plank position. Lower down into a push-up and return to a plank position.
2. Pike: Put your feet on the ball and hands under your shoulders. Bring your hips up to the ceiling and hold for 1 second by using the abdomen as a primary mover. Lower back down to plank.
3. Single Hamstring: Lay on your back with one foot on the ball and the other leg lifted up to the ceiling, with your butt lifted off the floor. Using the foot on the ball, move the exercise ball back and forth. The foot on the ball keeps the butt lifted and rolls the ball under the body and then releases.
4. Plank Hold: Put both feet on the ball and your hands on the floor, and hold. There is no movement but this static position will engage your core to provide stability.
5. Knee Tucks: Put both feet on the ball and your hands on the floor into a plank position. Roll the ball towards your stomach by using both legs and without lifting your hips up. This works the lower abs by pulling both legs under the belly and then releasing back to a plank.
6. Elbow to Knee: Start off in a plank position by putting your hands on the ball and your feet on the ground. Bring one knee to the elbow and then alternate. Try to keep your body as stable as possible without moving your core. This move works the obliques.