Summer Six Pack

When your regular exercise routine is replaced by outdoor pursuits such as hiking or a day at the lake, it’s a good idea to remind your core how to engage and shine in that swimwear. Here’s a quick routine for your summer six pack.

Notes:
*Make sure none of the exercises cause pain or discomfort- muscle burning only!
*Perform movements slowly and smoothly while breathing regularly. Holding your breath may cause hernias, which can seriously dampen your summer!
*Perform each exercise until exhaustion and then switch to the next exercise and repeat the list until your core is sufficiently burned. If you are just beginning, try five or ten of each the first time through to see how it feels.

1.Sizzor kicks: Keep your abs tight while slowly raising and lowering alternating legs. Any back discomfort, bend knees or do not go as close to the ground.
2.Elbow to opposite knee crunch and kick out: Try to think about your shoulder going to your opposite knee. Alternate sides.
3. V-rotation: With your back straight and chest up, rotate left to right. Any back discomfort, bend knees and keep your feet on the floor and/or support your lower back by leaning on a ball.
4. Side plank: Chest out, body straight and head up. To make harder raise and lower your hips. To make easier drop your knees.
5. Spider crawl: On your hands and feet, bring your opposite hand to knee. Alternate sides.
6.Back extensions: On your stomach with your chin in and hands at head. Lift upper body two inches off ground. Any back discomfort, squeeze your gluts (bum) prior to your lift.

Not only does having a tighter core make you feel good, but it helps your back and posture too. Remember the key is to eat and drink in moderation and exercise regularly…an abdominal six pack rarely includes a six pack of beer!

About the Author

Sarah Ingram

BScHons Kinesiologist

Sarah has been in Fernie, B.C. for 9 years and has worked as a kinesiologist for the past 11. She runs her business Sarah's Active Rehabilitation out of Evolution Health and Fitness and has another kinesiologist/cardiac physiologist, Aaron Ailwood currently working with her. Sarah's Active Rehabilitation provides one-on-one exercise rehabilitation, high performance training, and personal training for various populations. Sarah also coaches Sr. Girls Volleyball at Fernie Secondary School (10th in the province this year) and is happily married with a little girl named Stella.