Exercise Archives - Medshield Movement

Stretches To Loosen Tight Hip Flexors

Here we take a look at what causes tight hip flexors and some stretches that you can do at home to release tightness and create more flexibility. Your hip flexors are a group of muscles towards the front of your hip that move when you flex your leg and knee up towards your body. Having a weak core and poor posture can typically cause pain in this area as well as living a more sedentary life and sitting for long periods daily. 

Signs of tight hip flexors include pain or discomfort in the front of your hip that typically worsens with prolonged sitting or sports such as running or cycling. Symptoms of tight hip flexors can appear as: a sharp or sudden pain in the hip or groin area; cramping in muscles along the upper leg; muscle spasms in the hips or thighs; reduced mobility; limping; and lower back pain to name a few.

Stretches to release tight hip flexors:

First of all, it’s important to rest and stop any exercise if you’re experiencing pain and to seek the advice of a medical professional, such as a physiotherapist. If given the clear to do mobility and stretching, these are some moves that can help to create more flexibility and prevent further or recurring injuries in that area. 

1: Low-Lunge Hip Flexor Stretch
How: begin by kneeling on the floor. Bring your right leg in front of you so that your right thigh is parallel to the floor with your knee bent at a 90-degree angle and your foot is flat on the floor.
Ensure that your shin on the floor is pointing straight back behind you. Place your hands on your hips, contract your glutes and feel your pelvis tuck under you. With your back straight, shift your weight forwards until you feel a stretch through the front of the left thigh and groin. For an even deeper stretch, reach your left arm up overhead and slightly toward the right. Repeat on the other side.

2: 90-90 Hip Stretch

How: Sit on the floor with your right leg in front of you and your knee bent at a 90-degree angle, so the bottom of your foot is facing the left wall. (If this already feels uncomfortable or painful, do not proceed further, but rather try the next exercise.) Extend your left leg out to the side and bend your knee at a 90-degree angle, so the bottom of your foot is facing the back wall. Square your shoulders to the front and extend your arms straight out in front of you. Your fingertips should face the front wall. Place your fingertips on either side of your right shin for balance. Think about sinking both hips into the floor. Gently repeat on the other side, moving careful. Switch sides 10 times.

Advanced: For an even deeper stretch, lean your chest as far forward as you can go without losing the connection between your hips and the floor.  

3: Side-Lying Hip Flexor Stretch

How: Lie on the floor on your left side with your knees bent so that they are in line with your hips, forming a 90-degree angle. Move your right foot backward and gently grab the top of the ankle with your right hand. Slowly and gently pull your foot with your right hand, bringing your leg behind you. Don’t arch your back. You should feel a stretch in the front of your thighs and your hip flexor on the right side. Gently repeat on the other side, moving careful. Switch sides 5-10 times.

Incorporate the above stretches into your regular stretching routine. This is especially beneficial for runners and cyclists. For a full mobility workout, check out this exercise video

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5 Yoga Poses To Build Back Strength

When exercising, we often focus on parts of our body, like “leg day” or “arm day” or even abs, but building back strength is crucial for good posture and will support all your other sports. With these yoga moves, you won’t need any gym equipment and you can build your back strength from the comfort of your lounge or garden

Pose 1: Bridge Pose
Strengthens: Lower back and glutes and quads

How: Lie on your back and bend your knees, bringing your ankles close to your bum, hip-width apart. Place the arms alongside the body with the palms facing down. Exhale and tilt your tailbone towards your pubic bone to flatten your low back. Inhale and lift your hips up, then your lower back and then your upper back all off the mat. Use your core and quads to hold your pose. Stay in Bridge pose for 5 breaths and slowly lower back down to the mat. Repeat 3 times. 

Pose 2: Cobra

Strengthens: muscles supporting the spine as well as the glutes and opens up the shoulders, neck and collar bones. 

How: Lie down on your stomach with your legs and feet together. Place your forehead on the floor and your hands next to your chest with fingers spread wide. Inhale, and lift the head and chest without putting any pressure on the hands. Lift the hands an inch off the floor to further challenge back strength. Hold for 5 breaths and slowly lower back down to the mat. Repeat 3 times.

Advanced – add this variation:
Place your chin on the floor and interlock your fingers behind your back, resting the hands on the buttocks. As you inhale, lift your head and chest, raising your arms and stretching them behind you. Hold for 3-5 breaths and slowly lower back down to the mat. Repeat 3 times.

Pose 3: Half Locust
Strengthens: Mid to lower back and into the glutes.
How: Lie on your stomach and interlock your fingers underneath your pelvis (this might feel uncomfortable if you’re not used to it). Straighten your arms and place the chin on the ground. Inhale and slowly raise one leg, making sure not to twist the pelvis. Exhale and slowly lower, then switch legs. Repeat these movements several times on each side, moving slowly and holding for your leg as it’s raised for 3 breaths. 

Pose 4: Chair Pose
Strengthens: Mid back, shoulders, core and into your quads.
How: Standing up straight, lift your arms above your head, palms facing each other. Sit down, as if to sit in a chair, bending your knees, but keeping your back straight and arms up. Aim to get your knees close to a 90-degree angle. Hold for 5 breaths and slowly lower back down to the mat. Repeat 3 times. 

Pose 5: Cat & Cow Pose
Strengthens: spine, shoulders and upper and lower back, while releasing tension.
How: Kneel on the floor and place your hands beneath your shoulders in a Table Top position. Inhale deeply while lifting your head up, dropping your belly and tilting your pelvis up like a “cow”. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat”. Repeat 10 times, moving slowly with intention. 


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Valentine’s Month Love Your Heart Garden Cardio Workout

During the month of love, we’re bringing you heart-healthy workouts and recipes that are good for your ticker. This cardio workout does not include going for a run or ride and can be done in the comfort of your garden or local park.

This 30-minute backyard cardio workout is a great way to boost energy levels and feel-good endorphins during the month of love. This cardio workout will also strengthen different parts of you body, making it an ideal session if you only have 30 minutes.
Best news of all? No equipment needed. Let’s go!

5-minute warm-up:
2-min jogging on the spot
1-min high-knees
1-min butt kicks
1-min jumping jacks

–– 1-minute rest ––

Set 1:

Do three sets of the below, resting for 30-seconds after each set, totalling: 10-mins + 30-secs.
1-min skaters
Lean forward, jump to the right, bring your left foot behind you and left arm in front of you. Jump to the left and bring your right arm in front of you and right foot behind you. Repeat this from side-to-side.
1-min squat jumps
Stand up straight with your feet hip-width apart. Keeping your arms bent, lower your body into a squat, hips parallel with your knees. Then propel your body up and off the floor, bringing your arms above your head as you jump. Land back down and begin again.
Beginner: Squat and stand up without the jumping motion.
1-min mountain climbers
Start in a high plank position, hands below shoulders. Pull your right knee into your chest, then switch legs and pull your left knee into your chest. Keep your hips down and run your knees in and out, alternating.

Set 2:

Do three sets of the below, resting for 30-seconds after each set, totalling: 10-mins + 30-secs.
1-min lateral shuffle
Start standing with your feet hip distance apart and sink into a deep knee bend with your hands (in fists) in front of your chest (guard position). Start with your right foot moving right and your left foot following. Shuffle to one side four times and back the other way four times. Repeat.
1-min jumping lunges
Get into a lunge position and prepare to jump by first sinking down into the lunge and then propelling yourself upwards. As you jump into the air, quickly switch your feet around so that you land into a lunge with your opposite foot in front. Don’t forget to switch your arms too! Keep alternating.

Beginner: Do alternating lunges without the jumping motion.

1-min bodyweight squat thrusts
Stand straight with your feet shoulder-width apart. Squat down and place your hands on the floor in front of your feet. Jump your feet back into a push-up position. Jump your legs in again towards your hands and stand up.

–– This will bring you to 26-minutes, but if you need to take more rest breaks, include them as necessary – the workout will just be longer ––

4-minute cool-down:
1-min windmill
2-min slow jogging on the spot
1-min cooling breath
While standing, inhale and lift your arms to the sky, exhale forward and fold down. Inhale to come up again and exhale to forward fold again. Repeat, slowing down as you go, getting your heart rate to slow down as well.

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Running the Pirates 21km? Here’s what you need to know for race day!

The Pirates 21km powered by Medshield Medical Scheme is Joburg’s toughest half marathon! Here’s what you need to know in the week building up to race day and what to expect on the day itself!

Joburg’s toughest half marathon takes place on Sunday 18 February 2024 at the Pirates Club in Greenside at 6am. If you haven’t signed up yet? Get your entry now: https://pirates21.co.za/

Pirates 21km race-day tips for success

Our #MedshieldMovement ambassador, Amy Hopkins, who has run the race twice says: “The race itself is notoriously hilly, so don’t burn too hard, too fast in the beginning and save some energy for the climbs. There are three main hills, during the course, the first – relatively smaller climb – is in the first 5km. The two major climbs – known as K1 and K2 – occur mid-race, between 8-12km. And, just because it is Joburg’s toughest half marathon, there is a fourth small climb at the end – the sting in the tail. But the event is so much fun and nothing feels more epic than conquering those big climbs!”

Because of the brutal course, it’s important to manage your nutrition and hydration appropriately. Make sure that you’ve hydrated enough two days prior to the event and include electrolytes. The day before, eat healthy meals that don’t contain too much fibre or spice – ideally, don’t try anything new the day before or on race day.

Prioritise your quality of sleep two days leading up to the event, so that you’re fresh and ready to take on the day. And be realistic about your health – do not attempt to do the race if you are feeling ill. If you have any concerns, speak to your medical doctor.

This might sound counterintuitive because you want your legs well rested, but doing a short run the day before the event (about 3km) with some intervals can help you on race day. Don’t forget to warm-up on the morning itself with a few strides and stretches.

Here are some other Pirates 21km race-day tips and know-how:

1. Get to the venue early. There is always traffic and limited parking, so it’s advisable to get to the start at 5am (the race starts at 6am) and take an uber if you can.

2. Portaloos are provided in the parking prior to the start, but the clubhouse is not open to runners before the start.

3. There are water points along the route, but it’s advisable to carry your own running water bottle if you can.

For more information, visit https://pirates21.co.za/ and follow us on social media for race updates @medshieldsa on instagram #MedshieldMovement. Don’t forget to tag us in your posts and stories!

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An Aqua Aerobics Workout Perfect For Any Pool!

It’s sizzling summer and who doesn’t want to stay cool while moving their body? Enter: aqua aerobics! It’s a low-impact exercise that’s great for building strength and mobility – and not just for grannies! Try this workout in your home pool or gym…

What is aqua aerobics?

Sometimes called water aerobics, aqua aerobics is an aerobic-style exercise routine that takes place in a swimming pool and uses the resistance of the water to provide a low-impact, full-body workout.
It is particularly helpful for those who struggle with joint problems or arthritis, for pregnant women, those recovering from injuries and anyone who wants to try exercising while staying cool!
Think: jogging or doing jumping jacks under water or even using weights or resistance equipment. These days, local gyms offer it too, so check out our Medshield rewards partners and which locations may offer guided classes.

An aqua aerobics workout for everyone!

10-Minute Warm-Up:

1.Walk or jog around the pool, lifting your knees and swinging your arms for added intensity, for 5 minutes, changing direction as desired.
2. Do Jumping Jacks for 2-3 minutes.
3. Do high knees for 2-3 minutes.

15-20 Minute Strength:

  1. Pool Squats – Stand in chest-deep water and perform aqua squats for 5 minutes.
  2. Pool Marching – March in place while performing biceps curls for 5 minutes.
  3. Pool Leg Lifts – Stand next to the edge of the pool and hold the edge for assistance. Lift your right leg to the side, to the front and then to the back. Repeat this motion 10-20 times and then repeat on the other side.
  4. Pool Push-Ups – stand in the water with the pool edge at arm’s length. Place your hands shoulder-width apart on the pool edge. Keeping your feet on the pool floor, and your body straight, lower your chest towards the pool edge then press yourself back up again. Start with two sets of 10.
    *Bonus move with pool noodle
  5. Stand on one leg while raising the other knee to hip level. Place a pool noodle under the raised leg so that it forms a “U”. Hold as long as you can and then switch legs. Repeat five times on each side.

5-Minute Cool-Down:

  1. Standing in the water with the pool edge at arm’s length, place your hands shoulder-width apart on the pool edge. Keeping your feet on the pool floor, and your body straight, lift one leg and place your foot on the side of the pool wall. Begin to straighten the leg as you lean forward. Hold for 30 seconds to one minute, before repeating on the other side.
  2. While standing in this position up straight, do a quad stretch by lifting your one foot behind you, bringing your ankle towards your bum. Hold onto the foot and feel the stretch. Hold for 30 seconds to one minute, before repeating on the other side.
  3. Standing, face away from the wall, so that your back is against it. Bring your knee up to your chest and grasp it with your opposite hand. Pull your leg across your body and hold for 30 seconds to one minute, before repeating on the other side.
    For advance: straighten the lifted leg.

If you’re new to aqua aerobics or have any health concerns, contact your medical doctor.

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Get to 10km in 10 weeks!

It’s the start of the new year and time to set a new fitness goal! Starting a 10km in 10 weeks programme is a great way to kick-start your training journey.

This programme is designed for beginner runners. If you have never run before, but want to start, first try this “Couch to 5km” ClickFit programme and then pick up on the “10 weeks to 10K programme”.

These programmes are designed for beginner runners. Always consult your medical doctor before making any drastic lifestyle changes.
Notes on the programmes:

A “run-walk” means running three minutes, walking for one minute, running for three minutes etc until the distance is complete. This helps you to build up your running until you are able to complete short distances without breaks. Over time, you can increase your running time and decrease your walking time, ie, in week 3, try to run for five minutes, then walk for one etc.
Active recovery refers to low-impact exercise that also doesn’t get your heart rate up too high. This can include: an hour of walking, a gentle yoga class, strength training, swimming etc.

10 weeks to 10Ks!

Week 1:
Monday: 3km run-walk
Tuesday: active recovery day
Wednesday: 3km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 5km run-walk
Sunday: rest day

Week 2:
Monday: 4km run-walk
Tuesday: active recovery day
Wednesday: 4km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 6km run-walk
Sunday: rest day

Week 3:
Monday: 5km run-walk
Tuesday: active recovery day
Wednesday: 5km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 6km run-walk
Sunday: rest day

Week 4:
Monday: 5km run-walk
Tuesday: active recovery day
Wednesday: 5km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 5:
Monday: 4km run
Tuesday: active recovery day
Wednesday: 4km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 6:
Monday: 5km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 7:
Monday: 5km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run
Sunday: rest day

Week 8:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 8km run
Sunday: rest day

Week 9:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 6km run
Thursday: active recovery day
Friday: rest day
Saturday: 9km run
Sunday: rest day

Week 10:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 6km run
Thursday: active recovery day
Friday: rest day
Saturday: 10km run (well done!!)
Sunday: rest day

If running seems overwhelming or not what you’re interested in, why not try our “Walking for Weight Loss” programme? Want to take it a step further? Check out our 21km three-month programme here.

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30-Minutes HIIT Summer Lawn Workout

We know it’s not always easy to get your workouts in during the festive season, so here we’ve got a 30-minute HIIT workout that’s easy to get done right in your garden in the local park or even on the beach. No equipment required.

Try to recover from the high-intensity movements during the low-intensity holds (like the planks or bridges). Each five-minute block in the main workout will get your heart rate up, culminating in burpees towards the end. If needed, take a 30 second rest every five minutes.

5-minute warm-up:

  • 30-Seconds Arm Circles Forwards
  • 30-Seconds Arm Circles Backwards
  • 30-Seconds Hip Circles Left Side – Alternating Directions
  • 30-Seconds Hip Circles Right Side – Alternating Directions
  • 60-Seconds x Alternating Side Reach
  • 60-Seconds x Alternating Lateral Lunge with Reach
  • 60-Seconds x Star Jumps

20-minute workout:

  • 60-Seconds Forward Lunges Right Side
  • 60-Seconds Forward Lunges Left Side
  • 2-Minutes Inchworm
  • 30-Seconds Mountain Climbers
  • 30-Seconds Forearm Plank Pold
  • 60-Seconds Backwards Lunges Right Side
  • 60-Seconds Backwards Lunges Left Side
  • 2-Minutes Bear Crawls
  • 60-Seconds Bridge Hold
  • 60-Seconds Jumping Jacks
  • 60-Seconds Air Squats (Advanced: Squat Jumps)
  • 60-Seconds Bicycles
  • 60-Seconds Knee Push-Ups (Advanced: Full Push-Ups)
  • 60-Seconds Plank
  • 30-Seconds Fire Hydrant Left Side
  • 30-Seconds Fire Hydrant Right Side
  • 60-Seconds Bridge Hold
  • 60-Seconds Bridge Dips
  • 60-Seconds Skaters (Alternating Lateral Jumps)
  • 60-Seconds Burpees

5-minute cool down:

  • 60-Seconds Child’s Pose
  • 2-Minutes Cat and Cow Stretches
  • 60-Seconds Downward Facing Dog
    30-Seconds Lie Down And Hug Knee To Chest – Left
  • 30-Seconds Lie Down And Hug Knee To Chest – Right

If you’re looking for a powerful 15-minute workout, click here.

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15-Minute Summer Lawn Workout

Sometimes all we have is 15 minutes! And this workout will target your whole body in those 15 minutes. No equipment needed.

Squeeze this 15-minute workout into your holiday routine each day before you jump in the shower and you’ll keep your fitness levels up this holiday. Plus, we all need a little time for ourselves. Make a deal with your family that this is a daily non-negotiable for you.

Because this is such a short workout, it incorporates very few rest breaks. Instead, try to recover from the high-intensity workouts with the low-intensity workouts. If needed, take a 30 second rest after each section.

15-Minute Summer Lawn Workout

3-Minute Warm-Up:
60-Seconds x Alternating Side Reach
60-Seconds x Alternating Lateral Lunge with Reach
60-Seconds x Star Jumps

_____

10-Minute Push:

45-Seconds x Plank
60-Seconds x Alternating Backwards Lunges
60-Seconds x Bear Crawl
60-Seconds x Air Squats
45-Seconds x Plank
60-Seconds x Alternating Forwards Lunges
*Optional 30-second to 1-minute rest*
60-Seconds x Bridge Dips
45-Seconds Plank
30-Seconds Fire Hydrant Left Side
30-Seconds Fire Hydrant Right Side
60-seconds Triceps Dips (using a chair or bench)
45-Seconds Plank

2-Minute Cool-Down:
60-Seconds Downward Facing Dog
60-Seconds Cat-Cow Stretches

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12 Top Exercise Moves For Toning

Summer is around the corner and we know that baring our skin on SA’s beaches is motivation for some of us to really amp up the workouts. If what you’re after is all-round muscle toning, we recommend incorporating these 12 moves into your exercise routine! And the biggest plus? You’ll be stronger and healthier for doing them.

Achieving all-round muscle toning involves strengthening and sculpting various muscle groups throughout your body to create a balanced, well-proportioned physique. These 12 exercises are the top moves to help get you there – and you’ll be stronger in no time.

Incorporate these into your strength or gym workouts during the week and keep track of how many you start with and compare your improvement after three months of consistency. Remember to start light if you’re new to strength training and use mirrors and / or a personal trainer to help ensure that you are using the correct form. Always check in with your medical doctor if you have any concerns about starting a new exercise regimen.

Bodyweight exercises:

1. Squats:

Muscles Worked: Quadriceps, hamstrings, glutes and lower back.

2. Push-Ups:

Muscles Worked: Chest, shoulders, triceps and core.

3. Lunges:

Muscles Worked: Quadriceps, hamstrings, glutes and calves.

4. Planks:

Muscles Worked: Core, shoulders and lower back.

5. Pull-Ups:

Muscles Worked: Back, biceps and shoulders.

6. Leg Raises:

Muscles Worked: Lower abs and hip flexors.

7. Tricep Dips:

Muscles Worked: Triceps and shoulders.

8. Calf Raises:

Muscles Worked: Calves.

Weighted exercises:

9. Deadlifts:

Muscles Worked: Hamstrings, glutes, lower back and traps.

10. Bicep Curls:

Muscles Worked: Biceps.

11. Russian Twists (with a weight or medicine ball):

Muscles Worked: Obliques and core

12. Bent-Over Rows:

Muscles Worked: Back, biceps and shoulders.

If you’re looking for new and fun exercise routines to try, check out our workout videos or try our exclusive for medshield-members “ClickFit” programmes

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10 Ab Workouts To Add To Your Routine

Bored of basic sit-ups? Want to add more core workouts to your exercise routines? Here are 10 epic ab workout moves to strengthen your core and tone your muscles.

Remember to perform these exercises with proper form and gradually increase the intensity as you progress. Include a variety of these exercises in your routine to work different parts of your core and to prevent “plateauing” (which is when you stop seeing results).

While these exercises will certainly strengthen your core region, getting visibly toned abdominal muscles – aka: a six-pack – requires following a healthy diet and achieving a lower overall body-fat percentage. Consult your medical doctor before starting a new exercise routine and a trainer professional for advice and a tailor-made programme.

 10 Amazing Ab Workouts

1. Crunches:
How: Lie on your back with your knees bent and hands behind your head. Lift your upper body off the ground, engaging your core muscles and then lower it back down.

The Workout: Do as many as you can with good form in one minute. Take a 30-second rest and repeat for another minute. Build this up gradually over time.

2. Planks:

How: Start in a push-up position with your elbows directly beneath your shoulders. Keep your body in a straight line from head to heels, engaging your core. Hold this position for as long as you can, aiming to increase your time with each workout.

The Workout: Start with 20-30 second holds (depending on your fitness level) and aim to build up gradually to a minute. Rather than holding longer than that each time, repeat multiples of 1-minute holds with short rests in between.

3. Side Planks:

How: Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from head to feet. Hold and then release back down.

The Workout: Hold the side plank position for 3 to 5 seconds and then release back down. Repeat this 10 times and then change sides. This is one set. Over time build up your sets from 3 to 5, taking short rests in between.

4. Leg Raises:

How: Lie on your back with your legs straight. Lift your legs off the ground, keeping them straight and then lower them back down without letting them touch the floor.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

5. Russian Twists:

How: Sit on the floor with your knees bent and feet off the ground. Hold a weight or medicine ball and twist your torso to touch the weight to the floor on each side.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

6. Bicycle Crunches:

How: Lie on your back with your hands behind your head. Bring one knee toward your chest while simultaneously twisting your torso to bring your opposite elbow toward that knee. Alternate sides in a pedaling motion.

The Workout: Begin with 10 on each side, working with good form, and then take a short rest. Repeat this set three times. Gradually build the duration of your set (up to 50 per side) and number of sets over time (with rests in between).

7. Mountain Climbers:

How: Start in a push-up position. Bring one knee toward your chest, then switch legs in a running motion while keeping your core engaged.

The Workout: Begin with 10 on each side, working with good form, and then take a short rest. Repeat this set three times. Gradually build the duration of your set (up to 30 per side) and number of sets over time (with rests in between).

8. Flutter Kicks:

How: Lie on your back with your hands under your glutes. Lift your legs slightly off the ground and alternate kicking them up and down, engaging your lower abs.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

9. Reverse Crunches:

How: Lie on your back with your knees bent and feet off the ground. Bring your knees toward your chest, lifting your hips off the ground and then lower them back down.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

  1. Windshield Wipers:

How: Lie on your back with your arms out to the sides for support. Lift your legs straight up in the air. Lower your legs to one side as far as you can without letting them touch the ground. Lift your legs back up and lower them to the other side.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

How to incorporate these workouts into your daily life?

Add one to three of these core workouts into your weekly strength training sessions and mix them up over time. Some may feel easier than others. Track your progress by logging how many you do in the beginning and what you can do after three months of consistent exercise.

Visit our “ClickFit” page, exclusively for Medshield Members, to get a variety of exercise routines and a healthy eating plan today.

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