hey Cheryl you have three weightbearing exercises you think everyone gosh what over the age of 40 or 50 I you know the earlier you start to me the better but especially as we begin to age I think it's very important that you have a core set of basic exercises that you should be doing every day to maintain your body strength and what I'm going to be working on is your core because your core is connected to everything that you do so the exercises I'm going to be sharing with you today is all about core work
let's do it so the first one is going to be a plank and I'm going to scoop back a little bit so that you can see me and I'm going to roll over to my side and so the thing that we want to do is you don't want to be up in the air like this you want to make sure that your body comes down level and you want to make sure that your hands are put together your head is high and you want to hold this when now should I be on my elbows or
my wrists or my hands on your elbows thank you Katie on your elbows on your elbows put those hands together thumbs T touching thumbs finger baby fingertips all of them touching and you want to press your baby fingertips into the ground that's going to hold you it's going to be like a positioning an anchoring and then you want to hold your head straight look ahead and you want to hold it for at least 30 seconds allow yourself time to build up to at least 60 seconds and I would say your ultimate goal will be to
get to at least 3 minutes how does that feel I think it feels okay cuz I have pretty good upper body strength start off slow do 30 seconds then do that for a period of time and try to do it at least three times a day do it once in the morning when you get up one once in the afternoon maybe after lunch and once at dinner what you will do over time is you'll build up your strength where you can do it longer then add it a minute but go slowly take your time the
point here is to be consistent the point is not the fastest it's quality over quantity so make sure that you're taking your time to do this and really pay attention to how your posture is while you're doing it because your posture is everything okay excellent what's the second exercise I'm going to do okay the second one that we're going to do is a really really easy one and I think you're going to enjoy this you're going to get on all four though Katie for this one and it's called the bird and dog and so you're
going to get on all four hands flat on the ground and you're going to take your left arm and reach it straight ahead back up a little bit and then you're going to take your right leg which is the opposite and stretch out I want you to look ahead though though because what you're doing is building your core strength and I want you to hold it your breathing is equally as important as you're doing these exercis so you want to breathe in and breathe out and you want to do each of these you probably want
to do I say at least 10 times but you want to hold them for about let's say 15 to 30 seconds and then you want to put that arm down and switch then pick the right hand up and the left leg hold it 15 30 seconds and then you repeat that exercise for a period of 10 times oh my God you look amazing your form is great thank you great job great job how many of them should I be doing in each side how does that feel good and here's the last one we're going to
get down put your head on the ground you want to put your hands flat on the ground and you they're called pelvic thrusts and you want to push up hold it hold it for about 15 to 30 seconds and then you want to release down and when you release you want to pop right back up 15 to 30 seconds and lower down and then you want to push back up 30 seconds 15 to 30 seconds and push by back down and you want to do at least 10 of those 10 times that will also work
on not only your glutes but it also work on your stomach area and it's also good for your core that's what you want we're building our core up Katie great job do you do this all the time I mean did you need me Katie today you know what I've done Pilates for three years and and I do a lot of core stuff in Pilates but we still haven't been able to get rid of this thing so I'm gonna tell you Katie I promise you do you how much water do you drink a day not enough
I'm going to tell you I drink and when I'm training I drink a gallon of water a day when I'm training um at a minimal um water so hydration is everything not only for your skin but every part of your body takes up water right and a lot of people when they think they're hungry they're actually DEH hydrated exactly so water is everything water is the most important thing that you can do and Katie the thing that I really want to illustrate today for you and your audience is that if you're not mentally fit here
it's going to be hard for you to sustain everything we just talked about I really encourage everybody who does it write down when your starting Journey where you start at and where you finish and really pay attention to how you feel that's what's most important to this we're doing this for our body but it's very important that you connect the dots on how you feel because you will start to change everything in your life when you do and if I go drink a glass of water am I going to get fingernails like yours I love
Katie no you're going to have to buy those but that's another story [Music]
