Core Training On The Summer Cottage

Perfect workouts for summer cottages are those where you don’t need anything besides your own body. They are also short so that you have a lot of time over to relax in the sun, go for a swim or read a book.

Although this is called a core workout you will also feel it in other body parts. I have selected my favourite core exercises with big movement patterns that also activates back, glutes and arms. It’s not for the beginner and be prepared to sweat.

It includes everything you need for a core workout to be that extra good:

• ·        Static holds
• ·        Rotation
• ·        Flexion
• ·        Extension

In other words, it activates your entire core: inner, outer and side.

Do these 5 movements back to back, 2-3 rounds 1min each.It's only 15min of work but I promise you that you are going to feel it the next day!

Backwards lunges with knee tuck and rotation

focus: glutes, core, obliques, stability

Pay attention to: Don’t let knee go over your toes in the lunge. Squeeze your glutes and lift your hips to a straight position.  Keep the hip straight forward, only rotate in your upper torso by activating your core.

Plank with knee tuck and dropdown

Works: Core, back, arms and shoulders

Pay Attention to: Push the hands in the ground and slightly round in your upper spine. Squeeze the glutes and turn the hip slightly in under. Try to keep this position despite tucking your knee up.

Hand - leg extension to side extension

Works: Core, glutes, back and shoulders

Pay attention to: Curve your upper back. Tilt your hips slightly in so that you don’t extend too much in your lower back. Try to keep this position despite moving legs and arms out and to the side.

Dynamic Boat position with hands extended to the side

Works: Core, back and rear shoulders.

Pay attention to: Don’t let the hips move with the movement, try to keep your spine as straight as possible.

Hollow situp to L-sit progression

Works: Core, shoulders and triceps

Pay attention to: No rush coming up, vertebrae by vertebrae. Lift of your glutes as high as you possible can to activate the core that little extra. Slow down again.