Arms and core stability support your entire body. During every workout, you should focus on strengthening your core. However, some days you just need a few extra exercises that focus on arms and core stability.
As you go along your journey of fitness, do not let your willingness to learn falter. Every workout should be a learning experience. Whether you feel like you’ve made progress or not, a workout can teach you valuable life lessons. Allow your failures to fuel you to want more, not less.
Arms and Core Stability Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. Today we will be working on arms and core stability. You will learn Skull Crushers, Hollow Holds, and Superman Holds. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day 15 of fitness:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.
Wrist Stretch
- Wrist mobility is often overlooked but it is essential to have for correct technique of certain exercises.
- Keep your palms flat on the floor and your arms fully extended. Work through the two variations shown in the video.
Overhead Tricep Stretch
- Place one hand behind your neck reaching for the opposite shoulder blade.
- With your other hand grab the elbow and pull until you feel a good stretch in the back of the arm.
- Repeat on the other side.
Part Two: Strength
- Curls (EZ bent bar) 3×20
- Skull Crushers (EZ bent bar) 3×20
- Curls (Dumbbells) 3×20
- Kickbacks (Dumbbells) 3×20
Skull Crushers
- Lying flat on a bench, hold the bar above your chest with your hands about three inches apart.
- Keeping your elbows stationary and close together, slowly lower the bar towards the top of your forehead.
- Press the bar back up above your chest while squeezing the back of your arms.
- Start with a light weight and focus on perfecting your form before adding any extra load.
Part Three: Core Stability
- “Tabata” – 20 seconds holding each movement followed by 10 seconds of rest
- Hollow Hold (8 rounds)
- Superman Hold (8 rounds)
Hollow Hold
- Lie flat on the floor facing up with your legs together and your arms extended overhead.
- Simultaneously raise your legs and arms up straight in the air while squeezing your core.
- Make sure to point your toes, keep your arms in line with your ears and try to get your shoulders slightly off of the ground.
Superman Hold
- Facing down on the ground keep your legs together and your arms extended overhead.
- Bring both your legs and arms off of the ground and squeeze your glutes and lower back.
- Try to keep your head in line with your arms and look down at the floor to prevent flexing your neck too far back.
Morningside Recovery
Fitness in recovery starts with a solid foundations that’s built during rehab. Through Morningside Recovery’s rehab programs, addiction therapy services, and dual diagnosis programs, you’ll come out on the other side of rehab prepared to focus on sobriety and health. Call us today at 855-631-2135 to learn how we can help you start your recovery and fitness journey.
