Looking to build CORE STRENGTH? This EXERCISE TO STRENGTHEN YOUR CORE Routine is definitely for you! These moves will help you target your AB MUSCLES and get you that STRONG 6 Pack! Want to access all our workouts and blogs in one place? Join our telegram channel! 👉🏻 https://t.me/rebeccalouisechannel Trying to find workouts to do everyday?
Total-Body Benefits of this Strengthen Your Core Workout
Amazing Core Stability : Core Stability is the process of holding your shoulders and pelvis stable in order to support the movement forces from the arms and legs, which is so important to our fundamental posture! Amazing Core Stability enables us to control our body position, generate optimum power and transfer force throughout our bodies. Core stability is often needed in rotational movements, which is required in almost every sport. By strengthening our core we can maximize strength in our arms and legs.
Strength Building : Strength Build training can really enhance your quality of life and improve your ability to do everyday activities, as well as protecting your joints from injury and supporting recovery. Strength training can help you manage or lose weight and it can increase your metabolism to help you burn more calories. It really can help improve your daily routines and chores with ease and in a comfortable way. Every exercise you do to build your strength will make you stronger and fitter and give you life long healthy support and benefits. It will also help improve your body mechanics and enable you to maintain a healthy lifestyle.
Stamina Building : Stamina helps a person stay focused and feel energized to do mental and physical tasks throughout the day. Increasing your stamina usually gives you more energy and focus and helps you to feel better about yourself. It can also help you endure discomfort or stress when you're doing an activity and it will reduce fatigue and exhaustion. Stamina is the strength and energy that allows us to sustain physical or mental effort for long periods of time. Increasing your stamina helps you endure discomfort or stress when you're doing an activity. Having high stamina allows you to perform your daily activities at a higher level whilst using less energy. We can all benefit from a combination of stamina boosting activities!
Strengthen Your Core - What are we doing in today's workout?!
Dead Bugs : Lie on your back and reach your arms out to your side, off the floor. Keep your knees at a 90 degree angle and take them into a Dead Bug position. Tuck you hips in and elongate those legs, adding an arm and a leg into the move. Hold this position by contracting your abdominal muscles and core slowly and lift your legs up to an extended position. Extend and hold your legs up tight and then gently release. Resting in between each rep.
Single Leg Sit Ups : Sit up and extend your left leg. Take your back down slowly and hold your core in tight. Drop down nice and in a slow and controlled way. Rest your head down to the ground and relax, then lift up again. Keep on crushing that core, lifting up to the top. Release and then swap to the right leg. Hold this position by contracting your abdominal muscles and core slowly and lifting your leg up to an extended position. Extend and hold your leg up tight and then gently release. Resting in between each rep.
Plank Hold : Begin in the plank position, face down with your forearms and toes on the floor. Your elbows need to be directly under your shoulders and your forearms facing forward in a low plank position. Your elbows need to be at a 90 degree position and kept in a straight line! Your head should be relaxed and you should be looking at the floor. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Ensure your shoulders are down, not creeping up toward your ears and your heels should be over the balls of your feet. Hold this position still and tight. Pull your core in breathe in and out - Relax and Smile!
Side Plank Leg Lifts on Knee - left & right : Move into a side plank position on your knee with your other shoulder directly above your elbow. Take your left leg up and down and pulling and lifting up to really working and utilising those oblique muscles. Your elbow should be right under your shoulder. Keep your arms and hands flat. Keep your knee on the ground and pull your core in tight. Make sure you are squeezing from your glutes. Lift up through the chest and keep one knee on the ground at a 90 degree angle. Rest and move onto the other side. Hold your body tight to protect your back. Hold, squeeze and gently release!
Standing Tree : Start in a standing position relaxing your whole body to keep your power and your spine upright. With your weight on your left leg bring your right leg up and hold that position. This exercise really works to improve your core stability. Tuck your hips in and bring your hands together to a heart centre position and gently move them out to the side. Squeeze your glutes, hold your belly button in tight, bring your arms out to the side and your shoulders down. Breathe - inhale and exhale and relax your shoulders down. Release and do the same on the other side. Maintain this position, hold still and steady. Great for balance!
Bird Dog Shoulder Taps : Use a mat to kneel on and enough space to extend both an arm and a leg at the same time. Go down to the ground and bend your knees bringing them slightly off the ground. Make shoulder tap movements from side to side, holding your abdominal muscles in firmly and tightly. Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centred. You need to form one straight line from your hand to your foot, keeping your hips squared to the ground. If your lower back begins to sag, raise your leg only as high as you can while keeping your back straight. Hold for a few seconds and repeat. Keep your abs engaged throughout the entire exercise, working hard to minimize any extra motion in your hips during the weight shift.
45 Hold : Sit on a floor mat on your booty, with your heels on the ground and with your knees bent. Extend your arms directly out in front of you. Release your head down to the ground and extend your legs up. Bring your head up slightly and keep your arms out to your side. Hold that position and lift up from the chest, tucking your hips in underneath. Raise your upper body back to the starting position without letting your heels come off the ground. Move your heels further away from your glutes to make the exercise easier or move your heels closer to your glutes to make the exercise harder.
Tell yourself I've Got This! I'm Strong! My Core is Strong!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Our 'Upper Body Sculpt' workout is another great one to try if you want more! This exercise routine will help you tone and sculpt your upper body, your arms, shoulders, triceps & Biceps! Don't have weights no problem, grab a can of beans or some water bottles and you are still going to 'FEEL the BURN!'
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