Fire Up Your Core For Maximum Calorie Burn

~Fire Up Your Core For Maximum Calorie Burn~

By Janine Bibeau
Energize your core to burn maximum calories. Spring is a perfect time to loose extra weight because that is exactly what your body is programed to do. In the cold months of Winter, your body naturally wants to pack on a few pounds. That way your internal organs have more protection from the cold and you have a surplus of calories in case your are unable to find food...think back to hunting and gathering times. Come Spring, your body is ready to move and shed those extra pounds.
The following is also a great sequence to help clear the mind and rejuvenate your energy during a work day!

Here is a short sequence to get your core revved up.

1. Breath- Sit in a comfortable position. Reach the crown of the head toward the ceiling to lengthen the spine. With each inhale push out your belly as if your are filling a balloon for the slow count of three. With each exhale, slowly suck in your stomach as if your are trying to put on a pair of jeans that is a little too tight(slow count of three). Constrict the throat lightly so that the breath mimics the sound of ocean waves. Do this for at least 10 rounds.

2. Table Top Pose- Come to all fours. Hands are directly under shoulders and knees directly under hips. Extend the right leg long as you inhale. Flex the foot and lengthen through the heal. On the exhale bend the extended leg and pull it in towards the nose. Throughout this entire movement try to keep the bellybutton pulled in to the spine. For an added challenge also extend the left arm and pull in towards the body on the exhale. Repeat 10 times on this side and then switch the the left leg. Speed the breath and movement up a bit to begin creating heat.

3. Plank Pose- Place the hands on the mat so that the wrists are directly under the shoulders.  Keep the arms long and spread the fingers wide. Lengthen out the legs behind you, keeping the back side of the body in a long diagonal through the heels. If your form becomes compromised with fatigue and you wish to modify, drop to the knees. Lean forward so the shoulders are over the wrists. Do not put pressure directly on the knee, but just above the knee on the thigh. This will allow you to keep that diagonal line from the crown of the head to the knees. Hold for the slow count of 10 and then come to child's pose. Repeat 3 times.

4. Chair with a Twist- Sand in Mountain pose to begin. Engage the legs by pushing the feet into the ground. Inhale the arms up overhead. As you exhale, push the palms together and draw them down to the heart. As you do this bend the knees and hips as if you were going to sit in a chair behind you. Make sure that the knees do not creep out over the toes to protect the knee joint. Send the weight into the heels. Inhale and draw the arms out to the sides and back up to the ceiling. Repeat 3 times.
Now add the twist! As you bend in the knees and bring the hands to the heart, twist at the core, bringing the left elbow towards the right thigh and look over your right shoulder.  Keep the hands pushing together as you inhale them up towards the ceiling and straighten the legs long.  Repeat on the other side. Twisting on the exhale and reaching on the inhale. Repeat 10 times on each side for a total of 20 twists.

When is a good time to begin this sequence?
~When you wake up for the day
~Before your workout, run, etc.
~After your workout
~To break up the workday! Get moving every hour if you sit at a desk.