G'day everyone welcome back to another
exercise video
what we'll be going through today in
this exercise video is a core routine
using your resistance band now you don't
need to be using this resistance band in it
you can still get a good core workout just doing the movements we're doing today
but if you do have a resistance band go
grab it
and also make sure you do one of the warm-up
videos which i'll pop up here
in the corner and if you do want to
purchase a resistance band
like i've got here i'll pop a link to
that down below
okay so let's get into the exercises
what we're going
to do is sit forward in our chair we're
going to place
one loop of the resistance band around
our foot
like this we're going to hold on to the
edge of the resistance band
we're going to sit up nice and tall in
our chair
we're going to bring our arm out to the
side like this we're going to
bring our belly in keeping that core
nice and tight you're in that upright posture
nice and tall we're going to bring our
arm up just like this
and then slowly bring it back down
again we're coming up we're focusing on that
core keeping it nice and tight your stomach sucked in
and coming down okay let's go for eight repetitions following along with me
one
keep that core tight focus on the core
two
nice slow movements
three - don't take your focus off the core
four
excellent work let's go four more
five
six
remember it's about core control
you're not rushing through the movements
seven
and last one
eight
excellent work bringing that down
let's change
feet with the resistance band
now as i said you can still do that
movement without the resistance band if
you don't have one
if you've just got a standard resistance band
just
tying this around your foot
okay up nice and tall again no slouching core's tight
your stomach sucked in
holding on to the edge of the resistance
band shoulders are back your arms out
straight to the side that core is tight
you're coming up
nice and slow
and down nice and slow
again up
nice and slow keeping that arm straight keeping the core tight
let's go for eight following along with me
one
two
three
four - don't hold your breath nice gentle breaths
focusing on that core
five
six
seven
and last one
eight
excellent work shaking out those arms taking a deep breath in
and out
okay taking the resistance band out
of your foot leaning down if you have to
to get it off okay
now what we're going to do is hold on to the resistance band just like this
so i've got my hands on loop seven and three
if you've got one of the
resistance bands that i'm using
you're up nice and tall your shoulders
are back you're going to pull the resistance band
apart like this and then what you're going to do is rotate around to one side
coming back to the start again
around to the other side we're going to go eight each way let's go
one
you're not going all the way around
stopping just short of all the way
two
focus on that core
two
excellent work
that's three
great work now we're onto four following along
with me
remain up nice and tall keeping the
slack on the resistance band
and you're focusing on that core
throughout okay have a little rest
taking a deep breath in
and out
okay let's go for another four
pulling that resistance band apart coming around
to the side
one
one
two
focus on that core
two
let's go two more
three
three
and last one
four
and four
excellent work
bring that resistance band down
shaking out those arms taking a deep breath in
and out
okay with that last exercise
making sure you're pulling the band nice
and tight taking up the slack
focusing on your arms and also focusing
on that core as well keeping it nice and tight
sucking that stomach in okay let's get
on to the next exercise now
what we're going to do is place the
resistance band underneath our feet
just like this so it's underneath both feet
it's in nice and tight you're sitting up nice and tall
i'm holding on to one end of the resistance band
like this i'm going to
reach down a little bit
just to pull up the slack a little bit
more i'm up nice and tall with my
shoulders back and down and now what i'm
going to do
is just come over to one side like this
keeping this arm fairly straight
okay so slight bend
in the knees i mean in the elbow
so it's nice and locked in
and then you're just coming down to the
other side
up nice and tall concentrating on that core
coming down to the side
you're going to feel it in the sides excellent work
two
three
four
excellent work having a little break
let's go again
one
two
three
last one
four
excellent work now let's do the same on the other side
so letting go of one side
bring the resistance band making sure it's nice
and firm
underneath those feet we're going to go
for four and four again
holding onto the resistance band you're at
the
front of your chair your core's nice and
tight
shoulders are back i'm going to come down to one side
excellent work that was one
two
three
four
excellent work have a little break let's go again
one
two
great work keep that core nice and tight
three
last one directly down to the side
and
four
excellent work bringing out that
resistance band taking a deep breath in
and out
okay i'm going to turn my chair
side on so you can see what i'm doing
for this next exercise we're going to do
exactly what we did before
pulling the resistance band apart like
this we're up nice and tall shoulders
back and down we're keeping that core
tight
from this position what we're going to
do is bring the leg up
pushing the leg out like this
we're just going to do eight each side following along with me let's go
one
keep that core tight focus on the core keep that upright posture
excellent work
great work
let's keep going we've got another five
each side
one
one - keep that upright posture focus on
the core
focus on that resistance band as well
pulling it apart
okay let's have a little break
excellent work let's get back into position
let's go again another four
each side
one
one
two
two
three
three - and last one
four
and four - excellent work shaking out those arms taking a deep breath in
and out
okay now what we're going to do
is an exercise we've done before we're
now going to add in the resistance band
so we're sitting in the middle of our
chair
holding the arms out like this that core is nice and tight
we're going
to rock back like this
touching the back of the chair slowly
coming forward
really focusing on that core
keep your stomach tucked in
and let's go pulling that resistance band
apart up nice and tall let's come back
one
excellent work nice slow and controlled
keeping that body upright
two - you're not rushing this exercise
you're focusing on that control
three
four - let's go four more you can do it up
nice and tall
five
six
seven
and last one let's go
eight
excellent work
shaking out those
arms taking another deep breath in
and out
if you did find it a little bit
difficult pulling the resistance band
apart just loosen the resistance band
make it easier for yourself as you get
better you practice these exercises
you can eventually make it more challenging for yourself
by adding a bit
more resistance make sure you're really focusing on that stomach
you're sucking your stomach in you're focusing throughout that exercise
and you're working on that core control
we're all done for that exercise
routine today everyone
make sure to let me know how you went below in the comment box and also subscribe to
this channel for regular
exercise videos to help you improve your health and fitness
i've got plans to get many exercise videos out by the end of the year
if you did like the exercise video make sure to give it the thumbs up
join the Facebook group as well it's a great group great
people in that group i am in the group as well i'll drop a link to that down below
and also if you want to pick up a resistance band like the one i'm using
today
i'll drop a link to that down below as
well i'll catch you soon for more
exercise videos until then have a good week keep moving and i'll see you in the next video
