7 EXERCISE CORE WORKOUT
Everyone wants a work on their abdomen and secretly love that next day pain that comes with a great workout. I have created a workout consisting of 7 exercises that target all areas of the core, which consists of the abdominals, obliques (love handles) and lower back. Depending on your fitness levels you can do this at 30 seconds per exercise (beginner), 45 seconds (intermediate), and 1 minute per exercise (advanced). If the explanations do not help then see the attached video where I do the whole workout with you at 30 seconds per exercise.
ARE YOU READY??? LET’S GO!!
EXERCISE 1 – Crunches Arms Stretched
Lay on your back with your knees bent and arms stretched out behind your head. Curl your shoulders off the ground focusing on the upper ab muscles under the chest. Squeeze them hard and return to the starting position. Your lower back should remain flat on the ground throughout this movement and arms remaining behind you.
EXERCISE 2 – Reverse Crunches
Lay in the same position but place your arms on the floor next to your body to support you. Curl your knees as if trying to get them behind your head and raising the hips off the floor. Pause then return the feet to the starting position and immediately doing the second repetition.
EXERCISE 3 – Jackknife
Lay on your back with your arms stretched out behind you and legs in front. Curl your body into a ball, pause and slowly return to the stretched position. If more advanced then try to raise your upper body as if doing a sit-up while pulling in the legs.
EXERCISE 4 – Heel Touches
Lay on your back with knees bent and arms beside you. Come into a crunch and hold that position while you bend side to side aiming to touch the heels of each foot. Do not worry if you cannot touch them, that is just what you are aiming for.
EXERCISE 5 – Russian Twist
Sit upright with your knees bent and arms in front of you. Lean back to the point your abs tighten to stop you falling and raise your feet a few inches off the floor. Rotate side to side as if trying to pass an object to someone behind you and focus on keeping your posture upright throughout.
EXERCISE 6 – Back Raises
Lay on your front with your hands by your ears. Keeping your head facing the ground, curl your lower back raising your shoulders off the ground and lift your feet. Pause in this position and return to the start.
EXERCISE 7 – Plank
Lay on your front with your arms under your shoulders. Lift your body so you are resting on just your forearms and toes and making sure your body is held in a straight line. Focus on your core keeping your belly button pulled in.
Try to do this workout 3 times resting for 120-180 seconds between sets.
Watch this video to help with the exercises:
By Anthony Mayatt
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