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Categories: Posture

This No-Equipment Workout Will Ignite Parts of Your Body You Didn’t Know Existed

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Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP
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There’s so much to love about a strong midsection � most importantly, it’s essential for a healthy body. 

Fact: strengthening the core helps improve posture, prevent everyday injury, and combat chronic back pain, which is all too common if you sit at a desk all day. 

Keep in mind that this isn’t a beginner workout. “If you feel your back or hip flexors too much while doing these exercises, it’s an indication that your abs aren’t strong enough to perform them,” he said. In that scenario, you can always reduce the amount of reps, modify the moves, or opt for a more beginner-friendly workout.

The workout: Run through the five-move circuit for a total of three times. Do your best to minimise breaks between each move.

Double Leg Lifts

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  • Lay flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head. For added stability, Austin recommends laying your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
  • Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
  • Complete 10 to 15 reps.

1 / 5

Hip Dips

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  • Begin in a side elbow plank on your right side with straight legs and your feet stacked.
  • Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
  • Repeat for a total of 10 to 15 reps to complete a set, then switch sides.

2 / 5

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Stop Suffering. There is NO need to remain in PAIN. Our Allied Back & Joint Specialists and Doctors are here to help you back to a pain-free life. Book an online appointment at your convenience. Call Us Today: 915-850-0900

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V Crunch

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  • Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
  • Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the ground.
  • Repeat the crunch motion to complete one rep.
  • Complete 15 reps.

3 / 5

Alternating Two-Point Plank

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  • Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Lift your left leg off the ground so your heel is even with your pelvis.
  • Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for about three seconds.
  • Return to plank, then switch sides, lifting your right leg off the ground and reaching your left arm forward. Hold for three seconds and return to plank. This is one rep.
  • Complete 8 to 10 reps.

4 / 5

Bicycle Crunches

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  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
  • Put your hands behind your head.
  • Bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
  • Switch sides and do the same motion on the other side to complete one rep (and to create the “peddling” motion).
  • Do 15 to 25 reps at a quick pace.

Repeat the circuit for a total of three times.

5 / 5

Professional Scope of Practice *

The information on "This No-Equipment Workout Will Ignite Parts of Your Body You Didn't Know Existed" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Welcome to the wellness blog of El Paso Back Clinic, where Dr. Alex Jimenez, DC, FNP-C, a board-certified Family Practice Nurse Practitioner (FNP-C) and Chiropractor (DC), presents insights on how our team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those found on dralexjimenez.com, focusing on restoring health naturally for patients of all ages.

Our areas of chiropractic practice include  Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols.

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We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please feel free to ask Dr. Alex Jimenez, DC, APRN, FNP-BC, or contact us at 915-850-0900.

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Dr. Alex Jimenez, DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN

email: coach@elpasofunctionalmedicine.com

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Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP

Welcome-Bienvenido's to our blog. We focus on treating severe spinal disabilities and injuries. We also treat Sciatica, Neck and Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal mobility, health, fitness, and structural conditioning. We use Individualized Diet Plans, Specialized Chiropractic Techniques, Mobility-Agility Training, Adapted Cross-Fit Protocols, and the "PUSH System" to treat patients suffering from various injuries and health problems. If you would like to learn more about a Doctor of Chiropractic who uses advanced progressive techniques to facilitate complete physical health, please connect with me. We focus on simplicity to help restore mobility and recovery. I'd love to see you. Connect! Dr. Alex Jimenez DC, APRN, FNP-C

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Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP

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