Comprehensive Core Workout #2
Who doesn’t love sit-ups? They’re such a great way to get your core in shape!
What’s that — you don’t like sit-ups?
Still, you’d probably love to have the taut, toned abs that can come with including core exercises in your fitness regimen. Here’s a simple core workout that you can do at home, with no special equipment, in only 5 minutes.
Consider alternating between this workout, and my stability-ball core workout.
What You Need
- some space
- a 60-second timer that beeps
The Exercises (there are four of them)
1) front plank
Lie face-down on the floor, with your weight equally distributed between your toes and your forearms. Keep your body straight (don’t allow your hips to sag towards the floor). Keep your abs tight. Hold for 60 seconds.
2) side plank
Lie side-down on the floor, with your weight equally distributed between your right forearm and the outside of your right foot. Keep your body straight (don’t allow your hips to sag towards the floor). Keep your abs tight. Hold for 60 seconds, then repeat on the other side.
3) Toe touches
Lie on the floor flat on your back. Raise your legs straight into the air. Either keep your legs straight (as in the picture), or cross your legs at the ankles, and bend your knees slightly toward you. Pull your belly button in toward your spine, and, using your abdominal muscles, roll up so that your fingertips touch your ankles. Hold that position for a second or two, and then slowly roll back down to the floor, stopping just before your shoulder-blade hit the floor. Repeat for 60 seconds.
4) Dead bugs
Lie on the floor flat on your back, with knees bent, and arms and knees pointed straight up. Pull your belly button toward your spine, and keep your lower back firmly against the floor throughout this exercise. Reach your right arm back behind you, while reaching your left foot away from you – ONLY as far as you can manage while keeping your lower back firmly on the floor! Hold for a few seconds, and then return to the starting position. Repeat with your left arm and right foot. Continue alternating for 60 seconds.
- do the front plank for 60 seconds
- take a brief break while getting into position for the second exercise
- do the side plank for 60 seconds on each side
- take a brief break while getting into position for the third exercise
- do toe touches for 60 seconds
- take a brief break while getting into position for the fourth exercise
- do dead bugs for 60 seconds
Try this three times a week, and you’re certain to start seeing (and feeling) results in no time!
Note: If you are unable to maintain proper position for the full 60 seconds, do it for 30 seconds, rest briefly, and repeat.
Are you one of the millions of people suffering from chronic back pain?
Did you know that a strong core is a great way to look and feel great AND avoid injury?