Starting Sunday, March 27 @ 07:23 AM, until Saturday, April 02 07:23 AM  your challenge is to ...

Strengthen your core

Strengthen your core

In this week's challenge you must Strengthen your core . Strong abdominals not only look attractive, but also protect your back from injury, improve your posture, increase balance and make everyday chores easier.The core consists of the muscles around the hips, in the back and in the abdominals.We want to strengthen all of these muscles together so we can have an effective and strong core overall.

Exercises to strengthen core

Exercises to strengthen core:

    The Plank

    The plank is an excellent stabilizing exercise.

  1. Start on the floor and lift up onto your forearms and toes. With your body in a long, straight line, keep your abdominals tight and contracted, and breathe normally. Be careful not to sag your back.
  2. If you need to modify this move, simply drop your knees to the floor.
  3. Hold for 30 to 45 seconds two to three times a week.

    The Superman

  1. Lie on the floor on your stomach. Slowly raise your arms, chest and legs off the ground.
  2. Engage through your middle back. Hold and then carefully lower yourself back down to the floor. This counts as one repetition.
  3. To modify, alternate raising one leg with the opposite arm, keeping your chest on the floor. You will still engage your middle back, without placing as much strain on your core.
  4. Start with 10 to 15 reps two to three times a week.

    The Double Side Leg Lift

  1. Lying on your side, cross your arms over your chest and stack legs together, forming a straight line.
  2. Keep your feet and legs together as you raise your legs as high as you can off the ground.
  3. Complete 10 to 15 reps two to three times per week.

A strong core can prevent and reduce back pain, improve your balance and make your daily activities easier, whether you’re running errands, gardening or doing housework.

Suggested Reading:

The Best Core Exercises for All Fitness Levels - Learn more here.

These 3 Exercises Will Strengthen Your Core—Quickly - Learn more here.

This challenge was closed on 4/2/2022

0  members have accepted this challenge.
0  members have completed this challenge.

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.

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