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From YouTube: Healthy Living | Core Blast
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A
Hi
I'm
Nancy
Shah
was
healthy,
living
Ames,
Parks
and
Recreation
will
be
offering
new
Express
classes
on
their
spring
and
summer
group
fitness
schedule,
one
of
our
newest
Express
classes,
is
core
blast
blast
your
core
in
this
30-minute
Express
class.
This
class
will
include
powerful
techniques
that
will
strengthen
your
entire
core.
We
will
focus
on
sculpting
your
abs
and
strengthening
the
back
in
this
30-minute
class.
Core
exercises
can
help
improve
balance
and
stability.
It
can
help
alleviate
back
pain,
improve
your
posture
and
increase
your
functional
ability
in
everyday
activities.
A
So
I'd
like
to
demonstrate
some
of
the
exercises
you
will
perform
in
our
core
blast
class,
so
we're
going
to
take
it
down
to
the
floor.
To
start
we're
going
to
start
to
set
a
seated
position
and
we
will
be
using
some
of
our
different
equipment
that
we
have
in
the
group
fitness
room
for
the
class
today
we're
just
going
to
use
one
light,
dumbbell,
so
I'm
going
to
start
and
I.
Whenever
we
work
the
core,
we
want
to
really
think
about
scooping
through
the
abdominals
scooping
out
the
ABS,
drawing
the
navel
and
spline
together.
A
So
we're
going
to
start
with
the
weight
and
we're
going
to
scoop
your
abdominals
and
we're
just
going
to
rotate
slow.
I'm
going
to
think
about
scooping
the
abs,
as
I
make
a
little
rowing
motion
or
figure-eight
motion
from
side
to
side,
and
we
want
to
also
think
about
staying
in
control
of
our
back.
So
if
you're
back
bothers
you,
when
you
do
this
exercise,
then
structure
will
make
sure
they
give
you
modifications.
A
We're
going
to
lay
all
the
way
on
our
back
with
our
elbow
to
the
side,
we're
going
to
extend
the
opposite
leg
and
we're
going
to
do
a
roll
up,
as
we
do
a
chest
press
with
that
hand.
So
we're
going
to
extend
up
reaching
towards
that
foot
and
coming
back
down
so
we're
going
to
come
all
the
way
up,
nice
and
slow
and
as
we
come
down
we're
going
to
really
think
about
controlling
our
speed
fighting
gravity
a
little
bit
and
really
make
sure
we
work
the
entire
abdominal
wall
and
back
now.
A
Another
exercise
that
we
would
be
doing
in
our
core
of
last
class
is
hands
behind
the
head.
We're
going
to
do
bicycles
and
a
lot
of
people
have
done
this,
but
a
couple
of
things
we
want
to
try
to
avoid
drawing
our
elbows
up.
We
want
to
keep
them
out
to
the
side,
and
whenever
we
have
our
hands
back
behind
our
head,
we
want
to
really
just
think
about
it
just
lightly
supporting
the
neck,
not
cranking
on
the
neck.
A
And
then,
when
we
come
to
neutral
spinal
balance,
is
another
great
exercise
to
strengthen
the
back,
which
again
we
want
to
make
sure
we
involve
with
our
core
workout.
So
we're
going
to
reach
one
leg
behind
and
we're
going
to
reach
the
opposite
arm.
We
want
to
just
try
think
about
drawing
a
long
line
from
the
fingers
all
the
way
to
the
codes
and
drawing
that
elbow
and
knee
together,
rounding
through
the
spine
and
then
exhaling.
A
So
again,
just
rounding
and
extending
all
right.
Another
really
great
exercise
that
you
will
see
in
core
blast
is
plank
and
hovers
so
we're
going
to
drop
down
to
our
forearms,
we're
going
to
tuck
one
toe
the
other
toe
first
thing:
we're
going
to
do
palms
are
going
to
assume
we
want
to
think
about
our
elbows
lined
up
underneath
our
shoulder
and
the
first
thing
we're
going
to
do,
which
is
a
challenge,
is
just
holding
the
hover.
So
eyes
are
going
to
come
down.
A
We
want
to
think
about
keeping
the
back
strong,
not
letting
it
arts
or
sag
down
or
round
up
keeping
it
very
strong,
and
then
we
can
take
it
to
its
called
a
dolphin
which
is
pushing
up
through
the
heels
lifting
their
hips
up
and
then
coming
back
to
that
hover
plank.
So
we're
going
to
lift
up
and
come
back
down.
A
Do
one
more
and
I'll.
Let
those
hips
up
and
come
back
all
right.
We
can
also
come
back
to
plank
and
do
a
hip
drop
from
side
to
side.
So
this
one
gets
a
little
bit
more
into
the
obliques
which
bring
up
the
sides
of
the
abdominal
wall,
we're
just
going
to
rotate
side
to
side
right
and
left.
We
can
also
vary
it
up
by
doing
leg,
lifts
or
knee
taps.
So
there's
a
lot
of
variations
that
you
can
do
to
work
the
entire
core
in
that
plank
position.
A
So
again,
let's
change
the
position
up
a
little
bit
we're
going
to
focus
more
on
those
obliques
with
the
next
one,
so
we're
going
to
take
and
we
are
going
to
come
to
our
side
and
again
we're
going
to
try
to
make
sure
that
elbow
stays
right
under
that
shoulder
with
the
legs.
We
have
different
modifications
so
with
my
class,
what
I
like
come
start
with
their
knee
down
that
gives
them
some
support
if
they
feel
like
they
want
to
make
take
it
to
the
next
level,
they
can
ride
their
legs
or
straddle
their
legs.
A
A
Let's
take
this
hand
we're
going
to
scoop
through
and
we're
going
to
lift
it
up
and
open
up
through
the
test
right
here
and
a
couple
more
we're
going
to
scoop
through
and
we're
going
to
open,
and
let's
do
one
more
really
try
to
rotate
look
behind
you
and
scoop
all
the
way
up
alright.
So
these
are
just
some
of
our
exercises.
You'll
see
in
our
core
blast
class,
again
we'll
be
offering
the
class
mondays
from
4
30
25
on
our
spring
and
summer
group
in
a
schedule.