Rainy Day Workout: 6 Great Moves to Tone Your Core
- Carley: Fit Fashionista
- Apr 28, 2020
- 3 min read
I may be in the minority here, but I really like rainy days. Yes, it makes it harder to get outside and enjoy the day, but also, a little water never hurt anyone! Ok, ok, maybe rainy weather isn't your favorite, especially because its not very fun to try and get a workout in while getting soaking wet in gym clothes. Today, I am going to show you a couple of my all time favorite workout moves that are perfect for staying in on rainy days, no wet grass required! (Go as hard or as light as you are able! Everyone has to start somewhere!)
#1: High-Low Planks
Hear me out, you may hate planks. I get it, I hate planks too, but I promise you they really get the job done. A plank hits practically all of your muscle groups. Not only is your core working hard to help support your body, but your arms and shoulders are also engaged, as well as your legs. So because of that, planks are my go-to move when I'm trying to tone my entire body. I like this variation because it adds a little movement, which really hits those muscle groups.
How-To:
Start in a high plank. Make sure your wrists are directly below your shoulders, and your feet are hip width apart. Engage your core and keep your seat in line with your body. Don't let your hips sink or rise too high, your spine should be all in one line! Hold for 5 seconds, then lower onto your forearms for a forearm plank. Hold again for 5 seconds, then raise yourself up to a high plank again. Repeat the process of up and down 10 times for 3-5 reps. (One complete repetition is one high and one low plank!)
#2: Hip Dips
Surprise, I'm throwing another plank based move at you! This one really hits your obliques, or your side abs.
How-To:
Start in a forearm plank, and slowly lower your right hip down so that it hovers off the ground. Then, pull back through your centered plank, and lower your left hip so it hovers off the ground. Repeat this for 30 second, and I like to do 3-5 reps of this move.
#3: Oblique Leg Pulses
Oops, another plank based move! I promise you, the burn is so worth it! This one uses total core engagement to get the job done!
How-To:
Starting in high plank, draw your right knee into your right triceps. Hold it there and do little pulses towards your arm. Pulse 10 times, then repeat to the left side. Repeat both sides for 3-5 reps.
#4: Dolphin Push-ups
These will give your abs a serious burn, but they are so effective if your goal is the strengthen your core! These also are good for building shoulder strength too, because you use your core and shoulders to push yourself up into a forearm downward dog type of a position.
How-To:
Starting in your forearm plank, draw in your core to and push back with your shoulders to pull your hips high. Your seat will be high up in the air, as if you were holding a downward dog position. Stay on your forearms though. Once you rise your seat up as high as you can, hold for a beat, then lower everything back into your starting forearm plank. Repeat 3-5 reps of 10 dolphin push-ups each.
#5: Oblique Crunches
Ok, enough of the two handed planks, let's do some side planks to really hit those obliques hard! *Modification: If you need to rest your bottom knee on the ground to help stabilize yourself, go for it.
How-To:
Starting on your side, raise up onto your right palm, and stack your left foot on top of your right. Draw your left hand over your head, and as you pull your left arm back in, crunch your left foot in towards your center as well. Make sure to squeeze your core to help stabilize yourself! Repeat for 10 crunches, then do your left side. Repeat each side 3-5 times.
#6: Leg Raisers
Let's finish this off with some low ab work. I'll also give the plank a rest (for now).
How-To:
Lay on your back and put your hands either behind your head or out to the sides of your body. With your legs straight out, begin to lift them off the ground until they make a 90 degree angle with your body. Slowly lower then back down, but don't let them touch the ground! They should hover about an inch off the ground. Lift them back up, and repeat this 10 times for 3-5 reps!
Cool down: Great job! You did it! That was a lot of intense work for your core, so take a moment to stretch your core out by holding an upwards-facing dog pose, and then relaxing into child's pose. It's always a good idea to stretch out any muscle group you work hard.
-Carley <3
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