<div class="block">Tara Nicolas, Nike global ambassador, returned beWell to get us into shape. This time we&#39;re focusing on building core strength. </div>

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Be Well: Building Core Strength

Tara Nicholas is a global Nike trainer known for her workout series with Megan the stallion and she is going to help us really tone our core and we don't even have to get on the ground. We could do this standing, which for a lot of people seems great. Absolutely. So I'm super excited about this. I always say that, but I really, so for our first standing core, I want to give us all like a warm up drill. Some nice white stands to the squat. So you come down and you're gonna press your hand against your thigh, thigh against your hand, uh thigh against your hand. That's right. I did speak English that time. You're gonna inhale out a little rotation to one thigh. So I wanna look up at exactly. So you're going up and then you allow a little bit of opening while bracing in that bottom arm just like that, not overthinking it good. And you'll just count to 10. So right left, right left, all the way to 10. Now, from here, you're gonna stay down. This is where we get, get a little more spicy, you're gonna bring your hands behind your head and once again you're gonna do 10, 10 crunches to the right, reset again to the right, you'll do 10 of these and then you'll go to the left 10 just like that. I'm thinking up and over, up in the middle every time and make sure I'm nice and long. Exactly. You've done this before. I love it. I love it. Good. Starting to feel the obliques off even the front of the core and of course your legs are like what? Wait, I thought that the ab workout you see the way that like core glutes are all kind of intertwined, right? So for our next skill, let me remember it. OK, I got it. You're gonna do a march. So up to you, level one, you march without kind of too much rigorous kind of energy. And if you want a little more, you think down, down, down, down and keeping your weight forward just like you are because some of us, we start to march a little backwards. Exactly. So for you, I wanna think about like that part below my belly button, right? Because I feel like that could really get it because that's where we get into the pelvic stability, those lower abdominals. It's not, it's not just to be cute, it's to keep your spine happy, avoid injury, all the things that you already were getting into that, you know. But I love it. Exactly. So, and for that think 1122. All the way to 10. Ok. Ok. Keep it simple. And you also might feel your heart rate elevate a little bit and that's good like mine. I'm like, I like it. I'm breathy and that's exactly why I added it to give us. I'm trying to remind us all that. There are many different ways to use your cord regardless of where you are time and space ability, accessibility. All of our final thing. Standing plank. OK? OK. Everyone's favorite. So now you don't get away from the plank. Even when you stand up, you can have your feet either directly under you or slightly wider, just like you. OK? You're gonna stand up. I want you to feel your core already engaged. Little lit up. Glutes are squeezed together. I want you to feel long. So my legs are driving through the floor, my head is going up to the ceiling. I press into my hands and I breathe and count 20 seconds. That's it. And I'm just holding like a contraction. Exactly. Your hands are pressing. You're like, I'm just holding for 20 seconds. Your isometric hold and then you'll let it go. You'll shake it out and you'll repeat and then we back to the top. Exactly. Tara, thank you so much fun. I love it.