It’s Day 9 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s video, catch up with Day 8 here.
Our health and wellbeing expert, Fiona O’Donnell, explains what’s involved for Day 9 in the video below. Tell us how you’re getting on by tagging us on social media using #mkt21days – we’ll be there to cheer you on!
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Day 9 – Core & Shoulder Strength
Today’s move is a core exercise, and one of the handy things about it is that you don’t need to change into workout gear. Whether you’re at a desk, working from home, or just have a few minutes free, you can fit this one in.
It’s easy to underestimate the power of a full-body stability movement like this. You have to hold a solid position through your upper body, keep your core engaged, and you’ll feel your glutes and the backs of your legs working too. It’s a genuine full-body challenge.
As with any of the moves in this series, if you feel pain or pinching, stop straight away. You can make the exercise easier by keeping your knees on the ground – that’s the base version. Or, as shown in the video, you can lift your knees off the ground for an added challenge, which brings a bit more instability and works your core even harder.
Fiona shares that she hasn’t always been consistent with this move herself, but recording these videos has been a good reminder to get back into the habit. Give it a try and let us know how you get on – small, steady progress over 21 days adds up.
How to do it
Start with your hands under your shoulders and your knees under your hips. Tuck your toes under and lift your knees off the ground just slightly. Keep your shoulders strong and your belly button pulled back towards your spine, then shift your weight so you can lift one arm.
This works into the back of the shoulder, but the key is not letting your tummy sag – keep pulling your belly button up towards the sky throughout the movement.
You’re essentially holding your spine in that strong, stable position while your knees stay lifted. If it gets too difficult, simply lower your knees back down. Repeat eight times on each side.
If you have any questions throughout the Challenge, [email Fiona](mailto:info@fionadonnell.ie?subject=MyKidsTime%2021%20Day%20Challenge) or send her a message on Instagram or Facebook. Use the hashtag #mkt21days to let us know how you’re getting on with the Challenge!
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Frequently Asked Questions
What is the Mykidstime 21 Day Health & Fitness Challenge?
It’s a free daily video series led by health and wellbeing expert Fiona O’Donnell, offering a simple exercise each day for 21 days. The moves are designed to fit around busy family life, with no special equipment needed.
Do I need any equipment for Day 9?
No. This is a bodyweight exercise you can do wherever you have a bit of floor space – no equipment or workout clothes required.
What if I find the exercise too difficult?
Simply keep your knees on the ground throughout the move. This is the base-level version and still works your core and shoulders effectively.
How do I share my progress?
Tag Mykidstime on social media using #mkt21days, or reach out to Fiona directly on Instagram or Facebook.
You Might Also Like
- Day 8 of the Mykidstime 21 Day Health & Fitness Challenge
- 10 Fun Games to Play with Kids That Will Get the Family Exercising
- 9 Easy, Medium and Hard Home Workouts for Mums
Keep Exploring
Enjoying the Challenge? Browse the rest of the series and more family fitness ideas on Mykidstime to keep the momentum going.
Don’t Miss a Day
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