Life can get very busy sometimes but that does not mean that you can’t be in a great shape. Core workouts can make you feel more confident and look great. A strong core will also make your back stronger and prevent injuries. To get all the benefits from a strong core, you don’t have to spend hours in a gym. This 10-minute core workout is all you need to feel confident and look amazing.
1. Start out with a plank
Plank position is one of the most basic, jet effective exercises that can make your core extremely strong. For beginners, this exercise might be a little bit challenging, but with time it becomes more and easier. Before you know it, you will be able to hold the plank position for several minutes. Don’t worry, there are many variations of plank position to make your workout more challenging.
Beginners should start with a simple plank position- plant your hands straight under your shoulders and ground your toes into the floor. Squeeze your glutes to stabilize the position and hold your head straight, looking at the floor. Start with holding this position for 20 seconds. When you get more advanced, try out the three point plank, where you lift one of your legs or do the side plank, balancing your body weight on one side, later switching to the other.
Beginners should start with a simple plank position…
2. Reverse crunches
It is now widely known that simple crunches do not majorly improve the strength of your core, and doing them incorrectly can cause more harm than good. However, reverse crunches are what you need to improve the strength of your body.
Start with lying down on the floor, keep your back pushed against the floor and your arms next to your body with palms facing the floor. Your legs should be bent in knees and then lift them both up towards your chin. For first timers, this exercise will definitely be a struggle, but soon enough you will feel how the muscle burning is shaping your body to look amazing. Start out by doing five crunches and take a few seconds before you repeat it.
3. Hollow body hold
The hollow body hold is one of the basic exercises for all gymnasts since it makes your core strong and helps to learn to balance your body. This position will improve your stance and how you do other exercises, like pull-ups, squats and other full-body movements.
Lie down on your back, pressing it against the floor and lift your legs in 45-degree angle holding your feet together. Extend your arms above your head and hold the position. Remember to hold your core tightly to feel the full effect of the exercise.
This position will improve your stance and how you do other exercises, like pull-ups, squats and other full-body movements.
4. Dead Bug
AS silly as the name might sound, this exercise is nothing but serious. Start out with lying on your back, holding it tightly to the ground. Lift up your knees at a 90-degree angle and extend your arms straight facing the ceiling. Then, move one arm to the back and the extend the opposite leg. Then switch the positions. It is important to make these movements slowly and mindfully. The key rule of dead bug position is- if it seems easy, you are not doing it right.
5. Hanging leg raises
Another simple and genius exercise is the hanging leg raises. For this exercise, you will need a stable bar to hang on to. Then, simply try to lift both legs together as far as you can and repeat. At first, you will probably be able to lift your legs just a little bit, but with time, you will be able to lift them up to 90 degrees and more.
Another simple and genius exercise is the hanging leg raises.
These exercises will not take you more than 10 minutes of your time, but they will definitely give you amazing results. And, if you have more time, practice even more and improve the strength of your core.