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Thoughtful Thursday…core strength exercises …week 3


Welcome to Thoughtful Thursday. This GreenNote Fitness newsletter mindfully gathers and distills useful information that is supportive to our journey. It is my mission to educate, inspire, and propel you into action that moves you towards your goals and life of purpose. Take control of your journey today.

Here we go - week 3 for core strength exercises. I have to say this has been the most challenging exercise to date as it’s getting many muscle groups. If you missed week 1 core strength exercise click here and and week 2 core strength exercise click here. Our warm up today is a core fact. Core Fact ~ Back pain and poor posture are often a side effect of a weak core. Core Exercise of the Week: Tall Kneeling-to-Standing Dumbbell Hold Why did I select this? This exercise really works it all! It forces your glute muscles to work in order to stay stable. The core is forced to work; other muscles can’t take over for it. Basically all the muscles are working to get you up off the ground with weight overhead. My shoulders were burning!

The set up:

  • Start in the tall kneeling position with dumbbells held straight overhead in both hands

  • Transition to standing position while keeping abs and glutes engaged and as little motion in the torso as possible

  • Return to kneeling position with dumbbells held straight overhead in both hands

  • Complete 4 to 5 repetitions leading with the left leg, then complete 4 to 5 repetitions leading with the right leg

The tall kneeling-to-standing dumbbell hold exercise I incorporated with some bicycle sprints, overhead tricep extensions, and for some extra core work, hanging leg raises. When beginning the tall kneeling-to-standing dumbbell hold exercise, start with a light weight or even no weight as your conditioning allows. This can be done as a stand alone exercise or as part of a circuit.

If you enjoyed this newsletter and would like to see more like, let me know! Enjoy your journey, Lisa Schaffer GreenNote Fitness You wouldn’t happen to know just one person that would benefit from this information? Please forward it to them! Did you miss last week’s newsletter on core strength exercises…week 2 ...? P.S. Check out my Facebook page for inspiration. P.P.S. Discover GreenNote Fitness recommendations for books, podcasts, and more on body, mind, and spirit.

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