Diana Ratana

4 For the Core – Week 2: Endure

4 For the Core – Week 2: Endure

This week is all about building endurance. We’ve set our base last week with core stabilization poses, now we can really work on building onto our poses.

Plank Crunches
  1. Start in high plank position: Ensure that the shoulders are aligned over the wrists, and spread your fingers as you press down onto your knuckles and palm. Distribute the weight evenly across your hands (grounding of the 4 corners of your hand). Keep your legs straight with your toes tucked under your feet and facing forward. Imagine a long line extending from your head to your heels which keeps your abdomen, legs, and bottom engaged. Draw power in your plank and breath, take a moment to find your base.
  2. As you exhale, engage your pelvic floor to stabilize yourself, then begin to lift your right leg up and back. Draw power in your balance.
  3. As you inhale, extend your left arm up and forward, continue pressing the mat away and engaging your pelvic floor as you balance.
  4. Once you’ve found stability, exhale as you begin to round your spine while keep your core engaged. Bend your elbow and knee to touch beneath your belly. Keep your belly drawn throughout.
  5. On the next inhale, re-extend the limb.
  6. Repeat this sequence for 3 – 5 reps, then engage on the opposing limbs.

Yoga for Core Strength

Plank Crunches: Extended Opposite Arm and Leg

Yoga for Core StrengthPlank Crunches: Opposite Knee to Elbow

Side Plank Crunches
  1. As we build onto our plank sequence, start again in high plank. Keep your pelvic floor engaged and abs flexed. As you begin to exhale, shift your weight onto your right palm and extend your left arm towards the sky. Turn your right foot onto its knifes edge as you stack the left side of the body over the right. Hips and shoulders should be stacked directly on top of one another.
  2. Extend your left forearm over your ear as you inhale. As you exhale, simultaneously bend the elbow and knee to touch. Keep your belly drawn throughout.
  3. On the next inhale, re-extend the limbs.
  4. Repeat this sequence 3 – 5 times, then repeat on the opposite side.Yoga for Core StrengthSide Plank with Extended Arm to Front

Yoga for Core StrengthSide Plank Elbow to Knee

Dolphin Plank and Legs In + Out
  1. Lie on your belly with your elbows directly under your wrists and your feet hips width apart.
  2. Brace your core and shift your weight onto your forearms and toes. Lift your hips off of your mat and hold. Image a long line extending from your shoulders to your heels as your breath through your plank.
  3. As you exhale, jump your feet past hips width and hold your plank. Your feet will be wide and possibly land off the mat.
  4. On your next inhale, jump your feet back together onto your mat at hips width.
  5. Repeat for 5 – 10 breaths, keeping your core engaged throughout.Yoga for Core StrengthDolphin Plank Pose
Eagle (Garudasana) Crunches
  1. Lie on your back with knees bent and cross your left leg over your right (if you can, attempt to tuck the right foot behind the left calf).
  2. In similar fashion, cross your arms with your left arm on top of your right (if you can, attempt to have the forearms cross and palms meet).
  3. Engage pelvic muscles on your next breath in and on your exhale, bend your knees and elbows to touch. Lift your chest and engage your core as your knees and elbows meet.
  4. On your next breath in, lie back and extend your limbs back in neutral position.
  5. Repeat for 5 – 10 breaths.
Yoga for Core StrengthSupine Garudasana Arms and Legs

Yoga for Core StrengthBring the Elbows and Knees to Touch in Supine Garudasana

This Post Has 37 Comments

  1. Perfect timing. I was just sitting here googling core workouts and boom- here you were. I will be trying these today.

  2. Thanks so much for this suggested workout! I really struggle with planking, I wonder how long it would take me to become proficient…

    1. Sure thing! Haha, planks are a tough one but its best to start off slowly. Try starting on your knees, making sure you’ve got your spine aligned appropriately. Starting at 30 seconds and then moving up from there day by day. Then do it again on your feet!

  3. I can’t wait to try this core workout! Maybe it will help get rid of my “mom bod” !

    1. The core is the powerhouse of the body, but nothing is more powerful than a mom-bod! You created life, you can do anything!

  4. These look like great exercises to really help strengthen and tone the core. It is something I know I need.

  5. I’ve been thinking about getting back to exercising to this is perfect for me. I’d probably add this to some cardio and I bet I’d feel awesome for it. Cheers girl!
    Katja xxx
    http://www.katnapped.com

    1. Absolutely Katja, next weeks series incorporates a little bit cardio to really feel the fire. Check back then!

  6. Wow, I like to do these exercises. I am totally not flexible and it could prove to be a challenge. Thanks for sharing these workout ideas!

  7. Thanks for sharing this post! I do barre workouts so I incorporate a lot of core exercises into my routine. 🙂

    1. That’s wonderful! I teach barre as well! I was thinking of sharing some short barre sequences to add some spice to my site. Is that something you think you’d be interested in?

  8. These are definitely a few of my favorite core exercises for yoga!! And of course, Danielle photographed them beautifully.

    1. Haha thank you Carleeh. Danielle is the best, I had such a blast working with her!

  9. I totally need this! I love that it’s simple exercises that you can do at home!

  10. I love doing planks for my core! I need to try the Eagle Crunch!!!

  11. Great and informational post. Thoroughly enjoyed reading it. I have to work on my core.

    1. Thanks Aish! Baby steps! Feel free to check out my week 1 post to start. This series was meant to be a month long challenge for anyone to take anywhere.

  12. This looks like a great workout, not only for strength but for flexibility. I think I’m gonna try it in the morning when my munchkins are at school.

    1. Absolutely Brandi! Part of my goal in creating this series was for people to realize they can take their practice where and when it suits them. Yoga can be done everywhere and by everyone!

    1. Thank you Sondra! This set is part of a 4 week core strengthening series I developed over the summer, there will be another set coming next week!

  13. This is awesome! With those traveling going to the gym consistently is very difficult so I am always looking for workouts I can do at home. Thank you for sharing these

  14. This is some workout. Your core exercises are amazing. I am going to give it a try. Thank you for all your hard work.

  15. These moves look amazing. As I try to come back from having my second child – I will undoubtedly be using these to get my core back in shape! Thank you!

  16. This is quite awesome! It’s definitely going to test your strength. I think it’s an effective workout.

  17. I really admire people who do yoga. I’ve been thinking about joining a class for the longest time. I think it’s a lovely exercise.

  18. Okay, I’m saving these to do this week in my round of exercising. Well see if I have enough core strength to actually do them. That’s funny right?? You have to have enough core strength to do core strengthening exercises.

  19. You are so good at it! I really need to start exercising!

  20. I am so going to try these later thank you!!! I already do one of those quite regularly but tej others are new x

  21. With my health condition, I could only do mindset meditation for now. I really like to see how you show a variety of workout positions. I might start with eagle crutches.

  22. Planking is my idea of a nightmare. I enjoy a gentler style of yoga.

  23. I’ve been looking for activities that I can do at home whilst the kids are in bed. This looks challenging but doable. Bookmarked to give it a go. Wish me luck.

  24. Yay! Thank you so much for this post! I’m definitely going to save it because these are the exact exercises that I need <3 I'll have to show these to my physical therapist, she will love them <3

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