20-minute core workout.
The 5 exercises included in this program are suitable not only for beginners and experienced athletes, they take a little more than 20 minutes. The program is also good as a warm-up.
Bar
The basic program for the core muscles begins with a plank-an exercise that actively engages all the core muscles of the core.
To get into the plank position, you need to support the upper part of the body with your forearms, and the lower part with your toes. Keep your knees and abdominal muscles tight. Don't let your hips drop or your upper back sink between your shoulder blades.
Judging by the name of the exercise, your body should be rigid and straight, like a Board. Hold this position for 15 to 60 seconds, slowly inhaling and exhaling. Don't breathe fast or hold your breath.
To increase the intensity, extend one arm in front of you for 10 seconds and repeat on the other side. You can do the same with each leg. With each extension of the arms or legs, focus on engaging the muscles of the diaphragm, abdominals, thighs, and lower back.
Side plank
This exercise not only increases strength in the sides and hip stability, but also helps keep the obliques strong.
To get into the side plank position, start from the normal plank position. As you begin to shift your weight on one hand, place your upper foot behind your lower one to keep your body steady. After stabilization, you can put your feet together. Don't let your hips SAG.
If you feel confident, you can extend your free hand to the ceiling. Hold the position for 15 to 60 seconds while maintaining full control of your muscles. Repeat on the other side.
To increase the intensity, lift your hip a few inches and hold it for 10 seconds. Repeat on the other side.
V sitting hold position
V-shaped sitting is an effective abdominal exercise that works out the rectus abdominis, external and internal obliques. It also engages the hip flexor muscles.
To make a V-seat, take a sitting position on the floor. As you slowly inhale, contract your abdominal muscles by lifting your legs at a 45-degree angle. Reach forward to steady yourself, or put your hands at your sides if you feel like you're losing your balance.
Hold the pose for 15 to 60 seconds. Relax for 15-20 seconds and repeat two more times. As you get stronger, increase the duration of the exercise.
Bicycle
The bike exercise is a classic that works almost all of your core muscles at once, especially the straight abdominal and oblique ones.
To perform the exercise, lie on the floor with your lower back pressed against the floor. Put your hands behind your head without holding your neck. Raise one knee at a 45-degree angle and hold the other straight.
Then you will move your legs back and forth as if pedaling a Bicycle, alternately extending one knee and lifting the other. When you do this, touch your left elbow to your right knee and your right elbow to your left knee. Do 10 to 25 repetitions on each side, keeping the movements slow and steady. Relax and do two more sets.
As you get stronger, increase the number of repetitions in the approach.
The bridge Exercise works on the hips, lower back, and glutes (buttocks). It is also a basic rehabilitation exercise used to improve body strength and spine stability.
To get into the bridge position, start by lying on your back with your knees bent and your feet and arms at your sides. As you slowly inhale, tighten your abs and buttocks while lifting your hips to form a straight line between your knees and shoulders. Hold the pose for 15 to 60 seconds without lowering your lower back or buttocks.
To increase the intensity, lift one leg as high as possible and hold it for 10 seconds. Repeat on the other side. As you get stronger, you can increase the duration of the pose.
When doing this workout, focus on making the core muscles tense, but not rigid. Continue until your body is fully warmed up and your joints are relaxed.
