Introduction to Core and Strengthening Exercises with Sarah Grace and Friends

Hey there, fitness enthusiasts! I'm Sarah Grace, and welcome to my channel, Sgt Trining Zone.com. Today, I'm excited to share some cool core and strengthening exercises with you, and I've got two awesome friends joining me on this beach workout adventure - Michelle Forte, a recording artist, and Nicole Malo, a competitor. We're going to show you how to build strength and have fun while doing it!

Getting Started in a Plank Position

We're starting with a classic plank position, which is essential for building core strength. Make sure your wrists and shoulders are aligned properly, as this will help prevent injuries and ensure proper form. Now, let's get started! Take one hand and open up, reaching up to the sky, then bring it back down and repeat. As you do this, roll your feet over so they're on the side, supporting your core with every movement. If you're more advanced, try adding a pushup by rolling your feet under while keeping your arms extended. Remember to keep your hips down and your body aligned.

Core Strengthening Exercises - Waves and Pulses

Next, we're going to move on to some fun core strengthening exercises that will challenge your abs and help improve your overall fitness. Stand with your feet shoulder-width apart, facing forward, and raise your arms overhead like a wave formation. Keep your feet off the ground, engaging your core muscles as you lift your arms up and down. To add an extra level of challenge, try using a medicine ball by slamming it onto the sand every time you pulse. Start with 20 waves and 20 pulses, keeping your chest up and your abs tight throughout.

Alternate Knee to Elbow Plank Hold

Now that we've warmed up with some core exercises, let's move on to an alternate knee to elbow plank hold. This exercise targets multiple muscle groups at once, including the arms, shoulders, and core. Start in a plank position, then alternate bringing one knee forward while keeping the other foot on the ground. Hold for a few seconds before switching legs again. Remember to keep your hips down and your body aligned throughout the exercise.

Core Strengthening Exercises - Opposite Hand to Toe Movement

For our final core strengthening exercise, we're going to try something new! Sit facing forward with your feet shoulder-width apart, then place one hand on the ground in front of you and extend the other arm overhead. Keep your core engaged as you lift your hand up and down, moving it towards your toes while keeping your arm extended. Start with 20 reps on each side and see how far you can go!

Conclusion

And that's a wrap! We've covered three awesome core strengthening exercises today, all of which will help improve your overall fitness and build strength in your abs. Remember to always warm up before starting any exercise routine, and don't be afraid to try new things - it's all part of the journey to fitness excellence. Thanks for joining me on this beach workout adventure with Michelle Forte and Nicole Malo! If you have any questions or comments, feel free to share them below. Don't forget to subscribe to my channel for more fitness content, and get ready to "get in the zone" with Sgt Trining Zone.com!

"WEBVTTKind: captionsLanguage: enhey this is Sarah Grace with Sgt trining zone.com I'm out here on the beach with two of my girlfriends this is Michelle Forte recording artist she's out here to help me and Nicole Malo she's also a competitor okay we're going to show you guys some really cool stuff today um this is going to be like a core and strengthening sort of um exercises that we're going to go through so the first one we're going to do is going to be in um in a plank position okay you can walk out onto your mat you want to make sure that your wrists and and shoulders are lined up and what we're going to do is take that hand open up and reach up to the sky and bring it back open up and bring it back now what you want to do is roll your feet over so they're on the side as you do that okay and it's a lot of supporting that you're doing with your core going to keep it tight for those of you who are more advanced what you can do is add a pushup and roll it over that's called a Tay pushup and roll it over okay so you're going to do 20 of these otherwise with just opening and dropping it down make sure you don't let that hip sag you want to keep it up so your body is lined up okay so once you've done 20 of those what you're going to do on your next one get that sand off of you and uh we're going to go into our next movement okay so you can have a seat on the mat facing forward what we're going to do is raise your feet you want to pull your abs in tight you're going to take your arms over your head like a wave and you want to try not to touch your feet on either side so take them over good keep going like that in a wave formation and you want to keep your feet off of the ground if you're more advanced and you'd like to add a ball like a medicine ball you can do that and slam it onto the sand every time okay holding your abs in tight then what you're going to do is take your arms out long and pulse it right here holding those abs in pulse you're going to do 20 of the waves and 20 pulses 10 keep that chest up 8 7 6 5 4 3 two and one good so you feel that one right so the next thing we're going to do is uh we're going to start in a plank position with um make sure sure that your wrists are under your shoulders you're lined up good okay you're going to alternate knees to elbows yep and you want to give it a little hold when you get it up there good keeping the hips down make sure your hips aren't really high up in the air again you're holding that plank position good and what you're going to do is 20 of those just like with the T stay push-ups or holds knee to Elbow good looks good guys five 4 3 2 last one good from that position you're going to go down to your butt on your mat okay and what you're going to do is uh sit facing that way good and we're going to go opposite hand to toes without touching our feet yep and you can kind of wave the arms around like you're going in a circle and touching you want to try if you can to keep your legs as long as you can and flex those toes good got to really use that core yep again you're doing 20 of these guys and for those of you who this seems so hard if you have to touch your feet in between each one you can also so do that 5 4 3 2 and 1 cool all right guys thanks again this is Sarah Grace with SG tring zone.com get in the zone my zonehey this is Sarah Grace with Sgt trining zone.com I'm out here on the beach with two of my girlfriends this is Michelle Forte recording artist she's out here to help me and Nicole Malo she's also a competitor okay we're going to show you guys some really cool stuff today um this is going to be like a core and strengthening sort of um exercises that we're going to go through so the first one we're going to do is going to be in um in a plank position okay you can walk out onto your mat you want to make sure that your wrists and and shoulders are lined up and what we're going to do is take that hand open up and reach up to the sky and bring it back open up and bring it back now what you want to do is roll your feet over so they're on the side as you do that okay and it's a lot of supporting that you're doing with your core going to keep it tight for those of you who are more advanced what you can do is add a pushup and roll it over that's called a Tay pushup and roll it over okay so you're going to do 20 of these otherwise with just opening and dropping it down make sure you don't let that hip sag you want to keep it up so your body is lined up okay so once you've done 20 of those what you're going to do on your next one get that sand off of you and uh we're going to go into our next movement okay so you can have a seat on the mat facing forward what we're going to do is raise your feet you want to pull your abs in tight you're going to take your arms over your head like a wave and you want to try not to touch your feet on either side so take them over good keep going like that in a wave formation and you want to keep your feet off of the ground if you're more advanced and you'd like to add a ball like a medicine ball you can do that and slam it onto the sand every time okay holding your abs in tight then what you're going to do is take your arms out long and pulse it right here holding those abs in pulse you're going to do 20 of the waves and 20 pulses 10 keep that chest up 8 7 6 5 4 3 two and one good so you feel that one right so the next thing we're going to do is uh we're going to start in a plank position with um make sure sure that your wrists are under your shoulders you're lined up good okay you're going to alternate knees to elbows yep and you want to give it a little hold when you get it up there good keeping the hips down make sure your hips aren't really high up in the air again you're holding that plank position good and what you're going to do is 20 of those just like with the T stay push-ups or holds knee to Elbow good looks good guys five 4 3 2 last one good from that position you're going to go down to your butt on your mat okay and what you're going to do is uh sit facing that way good and we're going to go opposite hand to toes without touching our feet yep and you can kind of wave the arms around like you're going in a circle and touching you want to try if you can to keep your legs as long as you can and flex those toes good got to really use that core yep again you're doing 20 of these guys and for those of you who this seems so hard if you have to touch your feet in between each one you can also so do that 5 4 3 2 and 1 cool all right guys thanks again this is Sarah Grace with SG tring zone.com get in the zone my zone\n"