Day 3: Core Power – Strengthen Your Center!
Day 3: Core Strength & Stability
Welcome to Day 3! A strong core is essential for maintaining good posture, balance, and overall fitness. Today’s session zeroes in on your midsection, targeting your abs, obliques, and lower back muscles. All you need is your mat and dedication!
Workout Overview
Complete each exercise for 40 seconds, followed by 20 seconds of rest. Aim for 3–4 rounds. Warm up briefly by doing some gentle torso twists and standing stretches to prepare your core muscles.
Exercise Breakdown
- Plank
Position yourself on your forearms and toes, forming a straight line from head to heels. Hold steadily, keeping your core engaged and hips aligned.
- Bicycle Crunches
Lie on your back, lift your knees, and alternate touching your elbows to opposite knees with a controlled twisting motion. Focus on form over speed.
- Leg Raises
Lie flat on your back, keeping legs straight. Lift your legs towards the ceiling, engaging your lower abs, then slowly lower them back down without touching the floor.
- Russian Twists
Sit on the mat, lean back slightly, and lift your feet off the ground. Rotate your torso side-to-side, gently tapping the floor with your fingertips beside each hip.
- Superman Hold
Lie face down on the mat, extend your arms overhead, then simultaneously lift your arms and legs off the ground. Engage your back muscles and hold steady.
Cooldown & Stretch
Finish today’s session with gentle stretching for your core, such as the Cobra stretch and Child’s Pose, to relieve tension and enhance flexibility.
Tips for Success
- Maintain slow and controlled movements.
- Breathe steadily through each exercise.
- If exercises become too challenging, modify positions (e.g., knees down during planks).
Great job on strengthening your core today! Tomorrow, we’ll shift the focus upward to sculpt your upper body—get ready to feel powerful!
