fitness
ALMOST THERE! MCO CORE CONDITIONING WORKOUT
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s we celebrate our steadily realised “freedom”, here is a workout combo to help free you from your stay at home food guilt and build a stronger core. Lets go! Russian Twists: 5 Sets, 15 Reps each side - Rest 20 secs
You don’t have to be a Russian to pull off this exercise, all you need is good form and dedication! This workout is great to help mobilise your thoracic spine and strengthen the obliques.
EXECUTION • Keeping your core stable, slightly rotate your thoracic spine and thread your top arm into the hanging gap between your supporting elbow and ribcage. • With control, slowly thread the arm out and stretch it up overhead.
SETUP • Come to a seated position, bend your knees and bring your heel onto the floor. • Lean your body slightly backwards. • Brace your core while keeping a neutral spine. • Bring your arms slightly in front of your body and keep your elbows close to your ribcage. EXECUTION • While keeping your lumbar spine as stable as possible, rotate your thoracic spine from left to right. Star Plank: 5 sets, 25 seconds hold, - Rest 15 Secs
This workout is an amazing variation to the common plank we see every day. The star plank requires a lot of core stabilisation as well as muscle activation from the upper body. Surviving this workout would give a stronger core and leave you literally feeling like a star. SETUP • Come to a full plank position with palms directly under shoulder and feet hip width apart • Brace your core and keep a neutral spine. Thread the needle side plank: 4 Sets, 10 Reps each side (No rest; alternate immediately)
This workout puts your obliques to the test while you keep your core activated and move in a controlled manner. Well, if it doesn’t challenge you, it won’t change you! SETUP • Come to a side lying position. • Place your elbows under your shoulders and push your body up to a side plank position. • Align your elbow, hip, knee and heel in a straight line.
by Hazli Bojili FITM Borneo Images | Hazli Bojili 26
EXECUTION • Brace your core and keep a neutral spine. Keep a neutral spine. • Slowly spread your arms and legs 30°-45° away from your body • Keep your core engaged and spine neutral and hold the position.
Have a great workout and remember to always stay safe by being socially responsible!
