This 20-minute core routine led by an athletic trainer Liz Letchford, PhD, ATC, and coach Pole lightIs the fourth in a six-part series aimed at helping build optimal core strength. This workout is based on the skills you practiced in the first half of this series, so it’s a good idea to check out the previous video before trying this routine, especially if you’re new to core work. (You can check those videos here, here, When here.. )
Why is core engagement important?Well, your core muscle is from you spinning and Resist rotation Stabilize the torso, maintain posture, Keep balance.. By activating and using the core to properly perform all these movements, you will be able to move more efficiently and effectively. When Reduce the risk of injury, As SELF previously reported..
It’s important to note that the “6-pack abdominal muscles” on the front of the torso are not the only cores. The core includes everything from the hips and abdominal muscles to the deep abdominal wall, hips, gluteal muscles, and pelvic floor. As SELF explained earlier.
This 20 Minute Beginner Abs Exercise — You Can Do This Alone body weight— Helps activate all muscles in the core as one unit, not just individual muscles. As a result, it helps to build a stronger and more stable torso.
Ready to illuminate the core? Grab the mat and follow the video below. Or, if you want to work at your own pace, keep scrolling to see detailed workout directions and GIFs for each movement.
Start with a dynamic warm-up.
After warming up, rest for 30 seconds. Next, we will train. It takes 10 to 15 seconds to transition between movements and does each exercise at a specified time. Repeat your workout two more times, for a total of three rounds, with a 20-second break between each round.
- Downward dog to board x 60 seconds
- Dead bug x 45 seconds
- Side plank with knee flexion (repeat on both sides) x 30 seconds
- Crossover crunch (repeat on both sides) x 30 seconds
- Hollow hold x 30 seconds
* Take a break for 20 seconds. Repeat the circuit two more times for a total of three rounds.
Beginner Abs: This 20 minute weight exercise will rejuvenate your core
Source link Beginner Abs: This 20 minute weight exercise will rejuvenate your core