Pumpkin Workout: Core on the Floor

It's pumpkin season and you know what that means... pies, spiced lattes and workouts—yes, workouts!

Get a little extra use out of your orange friend this year, and work off those sweets at the same time. Try these three core moves, demonstrated by Coach Kate, that you can do with your pumpkin (as if carrying it home wasn't enough of a workout!).

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Pumpkin Twists

The Pumpkin Twist is a great move to target all of your core muscles! Sit on the ground holding your pumpkin at your chest and lean slightly back until you feel your abs engage. Lift your legs into table top (forming a V shape with your body) and balance your butt. Slowly start to rotate your core, twisting from side to side allowing your hands / the pumpkin to follow and try and keep your legs still in the air. Feel free to rest your feet on the ground if it hurts your lower back or hip flexors. Do 3 sets of 8-12 reps per side, depending on the weight of your pumpkin.

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Pumpkin Pie Pull Throughs

Start in a high plank position with a pumpkin on on the ground outside your left rib cage. While keeping your core tight, reach your right hand under your torso to grab the pumpkin and gently drag or carry it to your right side. Put your right hand down, re-engage the core, and repeat on the left side. Try not to dip you chips and keep a straight line from your shoulders to your heels. To make it more challenging, have someone place another pumpkin on your back and don't let it fall off while you perform the exercise! Aim for 3 sets of 8 pulls per side.

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Jack-O-Leg Lifts

This is a great exercise to work on core stabilization and balance! Sit down in a similar position as you did for the Pumpkin Twist above. This time, instead of holding your pumpkin, put it on the floor in front of you, approximately where your ankles would be if your legs were out in front of you. Keeping your back straight and core engaged, lift your legs and slowly raise them up and over the pumpkin, side to side. If your back feels this too much, you can lay down and do the same movement with your hands underneath your butt. Do 3 sets of 10 reps per side.

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