Finding Time for Fitness in a Busy Life

Core workout

Core workout

Core!

The core is basically the center of the body. Core muscles are one of the most important muscle groups to work. Doing a core workout is beneficial not only to get that 6 pack of abs but also to stabilize the body. Also, the core is where movement begins. I mean imagine what we would look like without a core.. haha… But what exactly is the core?

Many people think the core is only the ab muscles but core is way more than that! The core consists of abs, obliques, back, hip flexors and more! So working the entire core is important! One thing that you should do to protect the core is to pull your belly into your spine while doing every exercise, even lower body or upper body workouts. Drawing your belly in will increase stabilization in your core. So doing this with every exercise can keep you stable and reduce the risk of low back injury or pain while working out.

 

Core workout

This complete at home core workout is 3 sets of 10 exercises. You will do each exercise for 30 seconds and then rest for 15 seconds before moving onto the next exercise. The workout would take you about 22.5 minutes then add a warm up and cool down and you’ll definitely be under 30 minutes! Less than 30 minutes for an at home core workout? I’ll take it.

You can decide if you want to use weights with this workout or not. All of these exercises are great as just body weight exercises, so you can do them ANYWHERE! As you continue to do this workout, you can add weights to build strength.

Pin this core workout!

 

Step by Step Instructions

Plank (hold)

  1. First get into low plank position with elbows on the ground under shoulders
  2. HOLD

Cross Crunch

  1. First, lay on back with feet in air
  2. Crunching with your core, Touch left foot with right hand
  3. Lower upper body back down
  4. Crunching with your core, touch right foot with left hand
  5. Lower upper body back down
  6. Then repeat

Reverse Crunch

  1. First, lay on back with knees up at 90 degree angle
  2. Lift hips and bring knees toward chest
  3. Then bring hips back down to ground
  4. Repeat

Leg Lowers

  1. First lay on back with legs up
  2. Next, slowly lower legs down to ground
  3. Try not to lift lower back off the ground
  4. Slowly raise back to top
  5. Repeat

Bridge (hold)

  1. First, lay on your back with knees bent and feet about 6 inches from your booty
  2. Shoulders should be down away from ears
  3. Next raise hips up keeping feet flat
  4. HOLD

Toe Touches

  1. First, lay on your back with knees bent and feet about 6 inches from your booty
  2. Using you core and keeping shoulders off the ground, reach for your left foot with your left hand
  3. Then return back to center
  4. Using you core and keeping shoulders off the ground, reach for your right foot with your right hand
  5. Then return back to center
  6. Repeat

Bicycle

  1. First, lay on your back with you knees bent and feet up in 90 degree angle
  2. Hands should be behind your head
  3. While twisting your torso, bring you left elbow to your right knee and straighten left leg
  4. Then return back to center
  5. While twisting your torso, bring you right elbow to your left knee and straighten right leg
  6. Then return back to center
  7. Repeat

Half Wipers

  1. First, lay on back with knees bent and feet up in 90 degree angle
  2. Arms should be out to the sides of your body
  3. Using your core, slowly lower knees to ground on the right side
  4. Then bring your knees back up to top
  5. Next, slowly lower knees to ground on the left side
  6. Then bring your knees back back to top
  7. Repeat

Crunch In and Outs

  1. First, lay on back with feet on ground and knees bent
  2. Next, (either using a weight or not) lift hands up in front of you
  3. Using your core, crunch and lift your upper body to put your hands between your knees
  4. Slowly lower back down
  5. Next, crunch and lift upper body to have hands next to left knee
  6. Slowly lower back down
  7. Then go through the middle again
  8. Slowly lower back down
  9. Then crunch and lift upper body to have hands next to right knee
  10. Slowly lower back down
  11. Repeat

Pulse Ups

  1. First, lay on your back with feet straight up towards the ceiling
  2. Using your lower ab muscles, lift your hips off the ground
  3. Next, slowly lower hips and booty back to the ground
  4. Repeat

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

I may share food ideas and recipes, but I am not a licensed dietitian. I can show you foods I love to eat which may have helped me achieve my weight loss and health goals. I cannot provide meal plans.

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