Working on your core doesn’t have to be a chore.
Strengthening and toning your core core muscles is vital for overall wellness, stability, and injury prevention, and is often a neglected area in full-body workouts.
You don’t need special equipment, heavy weights, or a particular type of class to work these muscle groups. In fact, you can do it at home, in just 20 minutes, with a few simple movements.
A strong core contributes to better balance, increased overall strength, and increased confidence in your ability to move, so taking the time to work on this area will really benefit you.
PT and owner of breathe fitness Anthony Mayatt has created a simple nine-exercise core workout that you can do at home with no equipment required.
Simple workout at home to tone your core
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For this workout, do 2-4 rounds with 1 minute rest between rounds.
Complete the training in this order:
Plank – 30 seconds
Bicycles – 16 reps
Leg raises: 16 reps
Climbers – 30 seconds
Razor – 16 reps
Leg raises again – 16 reps
Side plank: 30 seconds each side
Russian Twist – 16 reps
Plank – 30 seconds
Plank
30 seconds
Lie on your front and raise your body so your hands or elbows are below your shoulders.
Keeping your torso in a straight line from head to toe, squeeze your glutes and bring your shoulders together and down as if you were putting them in your back pockets.
bikes
16 repetitions
Lie on your back with your hands cupped behind your ears and your legs straight.
Pull one knee in while doing crunches on the opposite side trying to get the opposite elbow and knee to touch.
Return to the start and repeat on the opposite side.
legs raised
16 repetitions
Lie on your back with your legs straight and your arms by your sides.
Trying to keep your legs straight at all times, lift your feet perpendicular to the floor, then lift your hips toward the sky.
Slowly lower your hips and return to the starting position.
the climbers
30 seconds
Get into a hand plank position with your hands below your shoulders.
Pull one knee to the elbow on the same side, return to start, and repeat on the opposite leg.
Keep your hips down the entire time so your body is in a straight line from head to ankles.
Razor
16 repetitions
Lie on your back with your legs stretched out in front of you and your arms behind you. Proceed into a squat by moving your upper body first, and as your lower back lifts off the ground, pull both knees toward your chest.
Controls the movement back to the start.
side table
30 seconds
Lie on your side with your elbow directly under your shoulder. Raise your hips so your body is in a straight line from head to toe while maintaining that plank position.
Keep your glutes contracted and your head up throughout, then repeat the same time on the opposite side.
russian roulette
16 repetitions
Sit up straight with your knees bent. Lean back keeping your back flat until you feel your abs contract and, if your body allows it, lift your feet a couple of inches off the floor.
Bring your hands together in front of your chest and slowly roll them to the side as if trying to get your elbow to touch the center of your back.
Slowly roll to the opposite side doing the same thing.
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PLUS : The 20 Minute Workout: Full Body for Beginners
PLUS : How to do ‘snacking workouts’ in just ten minutes
PLUS : The 20-Minute Workout: Strengthening and Toning Your Butt Muscles
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