Give your arms a break and bring the attention to your core.
Today we focus on the deepest layer of our core, the Transversus abdominis (TVA). Think of it as a corset, giving you stability and keeping everything in place. The TVA is an essential part of our strength and the first one we want to target as a way to have a strong core.
For this exercise, keep your spine straight and the natural curvature of the lower spine letting the movement come from the legs.
Today is about putting together day 1 to 4 into a workout. It's a simple as that.
Start by warming up your wrists because you are going to use them. Then move into ten reps of each drill and repeat it to do three rounds.
Welcome to Day 6.
Today we move to shoulder strength and stability with a drill called Turbo Dog. This can be done with knees bent or even knees on the floor.
Turbo dog is excellent for building strength for forearm balancing postures and downward facing dog; it helps you find the scapular protraction creating more stability in your shoulders.
Today we move onto the legs with lunge holds.
Short and powerful, this variation focuses on keeping a posterior tilt of the pelvis to stretch the psoas while using the glute and quad to work as we lift the knee off the floor. It provides excellent support to the lower back.
Today we move back to the core specifically the Transversus abdominis (TVA) with dead bugs.
Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. Keep your spine straight and the natural curvature of the lower spine.
Slowly lower your right arm and left leg at the same time as you inhale. Go as low as you can, being careful not to arch the back as you do this. Then slowly return to the starting position as you exhale and repeat with the opposite limbs.
The dead bug might seem quite easy for the first couple of reps, but if you keep your core engaged, move slowly and avoid raising your back off the ground, you’ll be surprised how hard it is. Aim for three sets of five to 10 reps on each side.
Welcome to day 10!
Today we finish the challenge by putting together day 6 to 9 in a workout. Now it's up to you to continue with your strength journey. You don't need lots of time; you just need consistency.
You did it, great job!