Core Exercise #3

Core 3 is a progression from Core 1 and Core 2. So if you are not able to do all the repetitions of Core 2, please go back to Core 1 and Core 2 until you feel comfortable before starting Core 3.

Hunting Dog

The Hunting Dog engages both the abdominal muscles and the lower back muscles and may be challenging for some with lower back issues.

Step One: Start by getting down on all fours, with your hands and knees shoulder width apart.

Step Two: Raise the opposite arm and opposite leg parallel with the ground. Hold this position for 10 seconds. Step Three: Come back to neutral and switch arms and legs, once again holding for 10 seconds. Do three reps (repetitions).

Cat Camel

This utilizes the abdominal hollowing which we learned in Core #1. Cat Camel starts on all fours like in Hunting Dog, hands and knees shoulder width apart.

Step One: Start by relaxing your abdominal muscles like you are trying to push them to the ground. This creates the Camel portion of the Cat Camel. Hold this for 10 seconds.

Pelvic

Step One: Tuck the pelvis under, like with the standing pelvic tilt, this will cause your back to round out like the top of a Cat. Hold that for 10 seconds. Do three reps (repetitions).