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Build Strength And Shape With This Great Core Workout





 
Build Strength And Shape With This Great Core Workout
 
I always say that the CORE is the most important part of the body! We need a strong CORE because basically the core is the link between the upper body and the lower body!

Be consistent about training your core, but vary your exercises to target different sections of your core. And if you’re training your core muscles to the point of intense fatigue and soreness, give yourself a break. Taking a day or two off won’t set you back, and pain is no one’s friend.

So if you’re someone who begrudgingly adds core work onto the end of your workout, or you only do it when you “feel like it,” this quick circuit might be your soul mate. You’ll spend less time doing this circuit than you would standing in line for the bathroom.

This workout has five movements total, each done for 60 seconds with minimal rest in between. If you need to pause in between exercises, that’s totally fine; the workout will just be a few minutes longer. If you can’t complete the full 60 seconds, you can break each exercise up into two sets of 30 seconds, or shorten the overall exercise time to 45 seconds.

Upright Plank:

Upright Plank


How to:

  • Assume a push-up position, making sure that your spine is neutral, your hips aren’t piked up (no butts in the air), and your shoulders are stacked over your wrists.
  • You want to maintain a straight line from head to heel.
  • Focus on your breath, and hold for 60 seconds.
 
Side Plank:

Side Plank


How to:

  • From your upright plank, rotate your body and re-centre your weight while lifting one arm to the sky.
  • Your body should be facing the side, and your chest should be open.
  • Make a conscious effort to lift your hips up (it’s easy to let them sag in this pose) and keep a straight line from head to heel.
  • Then stack your feet on top of each other and hold.
  • If you feel unstable with stacked feet, you can modify by staggering your feet.
  • Hold for 30 seconds on each side.
 
Static Boat Pose:

Static Boat Pose


How to:

  • Next, lie down on your back to begin static boat pose.
  • This is an isometric hold, meaning there’s no repeated movement involved.
  • Raise your legs up to a 45-degree angle, put your arms by your side, and then curl up like you would in a crunch, and hold.
  • Ensure that your lower back is flat against the ground and you aren’t tensing your neck or shoulders.
  • To modify, bring your legs to table top position.
  • Hold for 60 seconds or two sets of 30 seconds with a pause in between.
 
There you have it! Incorporate these exercises into your workout, make sure you also perform some crunches.