There are many workouts on the internet, but finding one that can help you sculpt your core in just 10 minutes is worth a try. This workout is 10 minutes long with 10 different exercises to sculpt your core between sessions. Read on to learn more.
Efficient core strength is important because it improves our posture, flexibility, balance and stability, and increases the efficiency and performance of our workouts, enabling us to maintain proper form. Furthermore, a strong core acts as a protective shield, reducing the chance of injury and minimizing the risk of back pain by serving as a reliable support system for the spine as it cooperates with the rest of the body while keeping our posture strong and upright. healthy.
This workout is considered by its creator, Fit By Mik:, as “friendly training” due to the lack of boards. Bad form when you do planks not only prevents you from really engaging your abs in the movement, but it can also lead to injury or stress to the lower back. If you’re new to planks, remember to think about tucking your belly button into your spine throughout, but if you suffer from lower back pain, you can skip them altogether.
All you need for this workout is 10 minutes, some motivation and a mat.
What is exercise?
In this workout, you’ll work for 50 seconds and rest for 10 seconds, for a total of 10 exercises to target all the muscles in your midsection. Try taking a few deep breaths while resting for 10 seconds. and prepare well for the next exercise.
To understand more about the exercises and the correct way to perform each step, we spoke to a fitness trainer Claudia Lucia.
Crunches to Half Squats: 50 seconds
For this exercise, start lying on your back with your knees bent and your feet flat on the ground. First, finish the crunch by placing your hands at your temples, lifting and extending your upper body to lift your head and shoulders off the ground, and keeping your chin tucked into your chest. After the crunch, return to your starting position and perform a half squat, reaching slightly forward and extending your arms to touch the front of your knees. Try and keep your feet on the ground in both movements so your core does the hard work, explains Claudia. This movement will target your upper abs for a good burn.
Leg raises: 50 seconds
Start by lying down with your feet up on the ceiling and your hands at your sides or under your hip bones if you have trouble keeping your lower back pressed to the floor. Slowly lower your feet to the ground as far as you comfortably can without your lower back lifting off the ground. Bend your legs on the way down and point your toes as you lift your legs back up. To modify this movement, Claudia explains, you can do the same leg raise with your legs bent and touch your toes to the ground with each rep. You should start to feel this exercise working your lower back muscles.
Unilateral bikes: 50 seconds on each side
Start in a table top position, lying down with your legs bent 90 degrees and knees on your thighs. With your hands at your temples, curl your upper body toward your right knee and bring it toward your chest, connecting your left elbow with your right knee as you extend your left leg straight toward the ground. Return to the starting position and perform on the same side for the entire set. You can modify this exercise by keeping the left foot on the ground, bending the knee, and moving only the right leg. The bikes will help target your obliques, the muscles that run along the sides of your midsection, explains Claudia.
Then switch to the other side.
Plant those feet for 50 seconds
For this exercise, start lying on your back with your knees bent and your feet on the ground. Lift your right knee toward your chest and touch your right ankle with your left hand. Gently lower the leg down and return to your starting position before switching sides with each repetition. By twisting as well as crunching, you’ll work your upper abs and obliques at the same time.
Alternating leg raises with rotation: 50 seconds
Begin by lying flat on the ground with your arms above your chest and reaching toward the ceiling. Roll yourself off the ground one vertebra at a time until your upper body is completely lifted. While sitting, lift your right leg straight up in the air and gently rotate to the right side. Finish by touching the right foot with the left hand and slowly roll down to your starting position. Switch sides as you complete each rep and aim for control as you roll up and down.
Spin and reach: 50 seconds
From a seated position, with your knees bent in front of you and feet planted, raise your arms straight overhead. Gently bend to about a 45-degree angle, swinging your arms out to the side as you do so. Return to your upright position with arms overhead before repeating on the other side. Try moving your head and shoulders with your arms to make sure your whole body is rotating and you’re increasing your tilt, suggests Claudia.
4 crunches, 4 hand pulses for 50 seconds
For this move, start lying on your back with your knees bent and your feet on the ground. Do 4 crunches, then extend your arms by your sides and beat them 4 times while your head and shoulders are off the ground. Try to keep your back on the floor while completing this exercise. Claudia explains that here you will work both the front and back of your midsection.
Reverse crunch: 50 seconds
Starting in a tabletop position, lie down with your knees bent at 90 degrees, hips off the floor, and knees close to your chest. Slowly lower your legs down to reset your spine to the floor, finishing with your feet gently hitting the ground. Keeping your arms down by your sides will help you control this movement, and you can modify reverse crunches by removing the hip lift. Reverse crunches are great for targeting the lower abs and core muscles of the back.
High boat to low boat / V sit tip touch and extension: 50 seconds
Start in a V-sit position with your knees at 90 degrees in front of you, your upper body off the ground, and your arms spread toward your toes. This is your “tall boat”. from here, lower your feet to gently touch the ground before bringing them back up with your knees. Then slowly lower your entire body toward the ground, keeping your legs, arms, and torso straight, to reach your “low boat” position, and finish by returning to your starting position. Between this toe touch and full body extension, switch the entire set. It’s definitely a challenging move, but it’s super effective at activating all of your core muscles to complete a strong workout.
What are the benefits of this training?
When we talk about core strength, we’re not referring to visible abs, instead, we’re referring to your body’s ability to stabilize and control itself. This workout will also target several of your core muscles, helping you strengthen your midsection.
If you find abdominal exercises boring, this one is short and to the point. you will work your entire core and not repeat any exercises. There are also modifications for some exercises if you need a step back. Remember, if shaping a visible abs is your goal, you should focus on your total body fat percentage; how to calculate yours and why it matters.
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