Hey there, my fellow GBS warriors! We all know the struggle – regaining strength and mobility after battling this beast. But guess what? We're fighters, and we're not giving up! This week, we're focusing on building a rock-solid core, the foundation for all movement.
**Why Core Strength?**
Think of your core as your body's powerhouse. It stabilizes you, protects your spine, and helps with everyday tasks like getting out of bed or reaching for that coffee mug (hallelujah!). So, let's fire up those core muscles and get moving!
**The Workout:**
This workout is all about quality over quantity. Focus on slow, controlled movements and proper form. Remember, we're rebuilding, not going for the burn (yet!).
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**Warm-up (5 minutes):**
* **Light Marching:** Get that blood flowing! March in place for 2 minutes, bringing your knees up high.
* **Arm Circles:** Forward and backward for 1 minute each, loosening up your shoulders.
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**Core Strength (20 minutes):**
**1. Modified Planks (3 sets of 30 seconds each):**
This is a great starting point for planks. Start on your forearms with your knees bent and your feet flat on the floor. Engage your core and keep your back straight in a line from head to heels. Hold for 30 seconds, rest for 30 seconds, repeat 3 times.
**2. Bird-Dog (3 sets of 10 reps per side):**
Get ready to feel your core working! Start on all fours, hands shoulder-width apart, knees hip-width apart. Extend one arm and the opposite leg at the same time, keeping your back flat and core engaged. Hold for 5 seconds, then switch sides. Repeat 10 times per side.
**3. Dead Bugs (3 sets of 10 reps per side):**
This one challenges your core and coordination. Lie on your back with knees bent and feet flat on the floor. Extend one arm straight up towards the ceiling and the opposite leg straight out at a 45-degree angle. Lower your arm and leg back down slowly without letting your lower back arch off the floor. Repeat 10 times per side.
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**Cool-down (5 minutes):**
* **Gentle Cat-Cow Stretches:** Flow through 5-10 repetitions, rounding your back as you exhale (cat) and arching your back as you inhale (cow).
* **Side Bends:** Reach your arms overhead and gently bend to one side, stretching your obliques. Hold for 15 seconds, then switch sides. Repeat 2-3 times per side.
**Remember:**
* **Listen to your body!** Rest when you need to and modify exercises if needed.
* **Hydrate!** Water is your best friend during recovery.
* **Celebrate your progress!** Every workout is a win.
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Let's crush this week together, GBS fam! Don't forget to share your progress and tag me in your workout selfies. We're in this fight together!
**#GBSrecovery #StrongerThanGBS #RebuildYourStrength**