February 26, 2021
  • Homepage
  • Life
  • Work
  • Offers
  • Travel
  • Home
    • Latest News
    • Featured News
    • Editorial
    • Lamp Archive
    • Lamp 2021
  • Professional Issues
    • Research
    • Education
    • Career
    • Registration
    • Students
    • Public Health
  • Specialities
    • Mental Health
    • Aged Care
    • Midwifery
    • Emergency
    • Drug and Alcohol
    • General
  • Workplace Issues
    • Ask Judith
    • Workplace News
    • Unions
  • Social Justice & Action
    • Climate Change and Environment
    • Community Campaigns
    • Member Stories
  • Life
    • Work
    • Offers
    • Travel
  • Conferences, Scholarships & Research
    • Jobs

Top Advertisment

Work

Life / Work

10 min core workout for nurses and midwives

Lamp Editorial Team
|
February 16, 2021

Karl from Vitruvian Health shares a 10 minute workout for your core!  

Whether you are at home, in the gym, or have 10 minutes to spare during your break, this workout is perfect for you!

We know that nurses and midwives are often time poor, so here’s a workout that’s designed especially for you!

This core workout has been specifically designed to work those key core muscles that help support our posture, spine and muscles that help us stay upright. It is also a great workout to assist with strengthening muscles that can reduce lower back pain.

Your aim is to start holding each exercise for 30 seconds for 3 sets.  You can then advance to 45 seconds – 1 minute per exercise once you can hold each for the allotted time.

Enjoy!

Hollow body hold

  1. Start lying on your back, legs together;
  2. Option 1 bend the knees in to your chest, arms lifted by your side;
  3. Advanced option – extend one leg, or both ;
  4. Squeeze belly down, push low back into ground;
  5. Hold this for 30 seconds.

Front plank

  1. Start your plank on your hands, with feet hip width apart for beginners andfeet together for an advanced plank;
  2. Beginner’s option to drop knee;s
  3. Round through the upper back by pressing the floor away and pulling the belly in; 
  4. Hips in line with shoulders;
  5. Hold 30 seconds.

Repeat hollow body hold.

Side plank

  1. Roll onto your side, and press forearm down;
  2. Beginner’s option top leg bends and press foot into floor in line with opposite knee.  Advanced option keep both legs straight;
  3. Lift hips up in line with shoulders by pressing the floor away;
  4. Hold 30 seconds;
  5. Repeat on the other side.

Repeat hollow body hold

Repeat the whole series 2 more times!

You can follow Karl with this workout below.

This workout was provided by Vitruvian Health.

Related Posts

9 signs you’re a burntout nurse

3 years ago

Not feeling motivated to tackle those sneaky COVID kilos? Try these 4 healthy eating tips instead

5 days ago

5 easy ways to survive the Easter temptations at work

1 year ago

Middle Advertisment

Share This Story, Choose Your Platform!

Reader Interactions

Cancel reply

Advertisement Area Single Article

COVID-19 Information

  • Public health employees
  • Private health employees
  • Aged Care information
  • Student information
  • Personal Protective Equipment (PPE)

Trending

  • Regional visa scheme now open under Work
  • Alison Bush: The Story Of An Incredible Australian Midwife under Member Stories, Midwifery
  • Aged Care information on COVID-19 under Aged Care, COVID-19
  • Aged Care Royal Commission report drops – but we won’t see it until next week under Aged Care
  • Public health employee information for COVID-19 under COVID-19, Public Health

Footer Content 01





Footer Content 02

The Lamp is the magazine of the NSW Nurses and Midwives’ Association. It is published bi-monthly and mailed to every member of the Association.

Footer Menu 01

About

NSWNMA
Careers
Terms of Use
Privacy Policy

Footer Menu 02

Contact

Contact Us

Footer Menu 03

Advertising

Advertising

Copyright © 2021 NSW Nurses and Midwives’ Association. Authorised by B.Holmes, General Secretary, NSW Nurses and Midwives’ Association, 50 O’Dea Avenue Waterloo NSW 2017 Australia.
Design and Development by Slant Agency