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Strengthen Your Core and Improve Your Posture

October 2, 2019

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Here is an effective series of exercises that can help tone the muscles of your core and improve your posture. Break out your mat and follow me with these six easy moves.

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High Plank to Low Plank: This move engages the transverse abdominal muscles to stabilize and fire up all of the muscles in your core! Come into a pushup position with wrists directly under your shoulders and your heels directly above your toes. Engage the abdominal muscles by pulling them in toward the spine.

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Flying Table Top: Really get into the lower muscles in your abdomen with this move! come into table-top position. Position your wrists directly underneath your shoulders, and your knees directly underneath your hips. Remove any arch in the low back by slightly tilting the tailbone down toward the floor — this is a subtle movement…but give it a few seconds and you’ll start feeling the burn! Pull the abdominals in toward the spine and find your breath. Tuck your toes and engage the quadriceps to lift the knees and shins off the floor to one to two inches above your mat. Hold this position for 8 breath cycles. Repeat 3 times.

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High Boat: Boat pose is super effective in toning the core and it allows for many modifications to fit all ability levels. Come to a seated position on the mat. Bend your knees to bring your ankles in toward your sit bones. Start to lean back from the hips, keeping your heart lifted and your head in line with your spine. Hold for 8-10 breath cycles. Repeat 3-4 times.

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Frozen Bicycles:  Straighten your right leg until it hovers two inches from the mat with your toes flexed. Hold this position, reaching the right elbow toward the left leg for five breath cycles. Release to rest on your back before completing the move on the other side. Repeat movement 8-10 times per side.

Rest in any comfortable position 1-3 minutes to end the practice.

Happy Crunching!

Salus Team

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