We are down to our final workout on the You Can Do It plan! Today, Joe and Jennifer show you some great ways to strengthen your core.
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Audra: All right we’re down to our final workout on the You Can Do It Plan. We watch tow moms make major strides to their journey to a healthier lifestyle. And with the help of fitness magazine, it showed you guys out there some great meals to plan and also got some great tips on exercises you can do at home. Today, Joe and Jennifer will show you some other great ways to strengthen the core. Jennifer: We’re going to wrap up for you can do a workout plan with some core especially for the ladies, hot spot. Get it tones, get it tighter. Joe: That’s it. Get it slim. So let’s take it to the first exercise. it’s called the chair bird dog. Okay you're going to put your hands just about hip width apart arms a nice and straight, okay shoulders depressed and you're going to lift yourself off the bench. So we’re scooting forward about an inch. Okay now when you're here, all I want you to do is you're going to raise your right leg and your left arm at the same time. Jennifer: Doing these right all in the left leg— Joe: And you want to engage your crutch while you're doing this. It will keep your right hand straight, hold for three seconds and bring it back down. All right, same sides too. One more time— [Demonstration] Bring your leg out, squeeze, hold and bring it back down. And this is a tough exercise. So I would definitely recommend before just dropping into it, just practice holding your position making sure your shoulders can handle it and then maybe working the arm, working the leg and bringing up the other. Jennifer: Good idea. Joe: Number tow is going to be the write your name plank. So we’re going to start off with a stability ball. And this is a good size. Again, if you got smaller, bigger but we use a 65 centimeter stability ball here. So kneel down in front of it. You're going to out your elbows right in the center of the ball. Pop up your hips. See you have a nice straight line. Okay hands together and you're just going to write your name, nice small letters, first and last name over and over again. And you want to do that for about 30 to 45 seconds. So let’s start up on your knees. Jennifer: On the knees? Joe: Okay yup, get yourself situated and then you bring your elbows a little bit further forward. Great! And then when you bring your body up in there, you want to make sure everything is completely straight. So you don’t want your hips to sag. You don’t want your chin to drop. Perfect! Good and write the name keeping your body completely still. Good 10 more seconds— [Demonstration] And come on up. Jennifer: That is tough. Joe: It is tough. Jennifer: Anyways, thanks for joining us. I know that if can do it and you guys can do it too. And Joe, thank you so much for the great exercise. Joe: You're welcome. I'm glad you like it. Jennifer: Thanks. Audra: All right you can still get more great workout routines and recipes just by logging on to bettertv.com and clicking on the you can do it tab.
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