Dynamic Core Exercise 1 - Feel free to Join - Bridge to 10K

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Dynamic Core Exercise 1 - Feel free to Join

Realfoodieclub profile image
RealfoodieclubGraduate10
13 Replies

Let's start off with a lunge. I picked this one for this week because you can do it anywhere anytime so it will help us get a little routine going, to see when it fits in best within everybody's schedules. I'm thinking three times a week for 1-2 mins. At class we did 1 min each leg. If I remember they started us on 45 seconds for the first session. So start within your own capabilities. Any discomfort then only do the movement to just before it starts. It is better with these exercises to do less and build up than over do them. Trust me, on some of the excises I didn't look like I was doing anything in week one but by the end I was doing it properly. Don't push yourself too hard as you can injure.

I am attaching

a photo from the booklet

A link to the booklet

Some links to you tube videos to help with form

youtu.be/QOVaHwm-Q6U

If you are doing your first lunge ever this is a good video to watch.

youtu.be/8069UieEFH8

This one is talking through the exercise from the booklet

Booklet from Guys Physio

guysandstthomas.nhs.uk/reso...

Have fun and don't forget to let us all know how your getting on this week

Next week we will add another exercise in.

Happy healthy week to you all.

Ps, don't forget, don't do anything that is painful and look after yourself, normal precautions with exercise apply.

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Realfoodieclub profile image
Realfoodieclub
Graduate10
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13 Replies
Oldfloss profile image
OldflossAdministratorGraduate10

Thanks for this RFC... I am just going to have a go! x

PS

When do I get to look like the young lady, Daisy, in the video :)

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply toOldfloss

Hehe, can't answer that I'm still waiting 😀. Have fun. Xxx

Curlygurly2 profile image
Curlygurly2Graduate10

OOh! Is this something new? Have I missed this? Sounds great! Thanks RFC

Oh this looks good. These are exercises that I forget to do so maybe this will help me out! Mind you I may have to start later this week as I am on the sickness couch and don't fancy an accident.....

PippiRuns profile image
PippiRuns

Oh, only just seeing this now and I'm already in bed. Will have a look tomorrow RFC. Count me in!

Anniemurph profile image
AnniemurphGraduate10

Brilliant! Thanks, Rfc!

AndyD profile image
AndyDGraduate10

Thanks RFC ... Will add some of these to my daily squats :-)

AncientMum profile image
AncientMumGraduate10

Definitely going to give this a go, thanks RFC x

Rignold profile image
Rignold

Lunges are a great exercise. One of the best for the legs after skwaats. I would disagree with that picture though: I would not recommend progressing to using additional weights until you can perform normal lunges to full range of motion (ie rear knee coming to, or close to floor). Adding weight when you do not have the strength/ flexibilty is a very bad move

JaySeeSkinny profile image
JaySeeSkinnyGraduate10

Been doing these on my rest days. I think my knees are knackered (but as long as they don't hurt when I'm running I can live with it). Got further on the second day and will persist. Who knows, I might even get fit!

skysue16 profile image
skysue16Graduate10

Brilliant! Just what a need to get me motivated. Had a mad, stressful week so only just noticed post but will get started on the lunges now while dinner cooks! 😁 Thank you VERY much Realfoodieclub

SuzyKK profile image
SuzyKK

I'm going to try following this (& future) exercise(s), but will have to start tomorrow, as I've only just seen this now...

PamJ58 profile image
PamJ58Graduate10

Thanks for this - brilliant timing as I have had several bouts of backache over the summer and had decided that I needed to start working on my core strength. I think I am much more likely to stick with it by adding the exercises in one at a time. Here goes !!

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