Strengthening the core is of crucial importance when doing exercise. This is a completely different term than abs because the core includes the lower back muscles, abs, hips, and glutes. On the other hand, abs only stand for the abdominal muscles.
Strengthening the core will boost your body posture, improve athletic performance, reduce low back pain, and prevent certain injuries. Therefore, we present you a core training, which will take only 6 minutes of your day. The following workout plan will be extremely beneficial for the whole body and reduce the stubborn belly fat.
3-Part Core Training Series
During the first day, you should do 3 simple exercises. If you aren’t a beginner, do 2 repetitions.
1. Reverse Crunch
Start the exercise, by lying down on the floor with your legs fully extended and arms to the side of your torso. Your palms should be on the floor. Make sure you keep your arms stationary during the exercise. Then, raise your legs so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position. Next, move your legs towards the torso as you roll your pelvis backward and you raise your hips off the floor. You should touch your chest with your knees. Hold this position for a while and then return to starting position. Do 10 repetitions.
2. Windshield Wipers
This exercise requires a bar. You should hang from a bar overhead, pulling down with your lats. Then, bring your toes up toward the bar in a pike position. Next, slowly move your legs side-to-side, holding them together like they’re one windshield wiper. You should only lower to one side as far as you can control without twisting your hips. Do 10 repetitions.
3. Army Crawls
First, place your body in a forearm plank position. Then, start crawling forward with your arms and drag your legs behind you. You should do 36 steps.
For the second day, you should do 4 more challenging exercises, which will again take only 5 minutes of your time.
You should sit on the floor while keeping your feet flat on the floor with your hands behind you, fingers pointing away. Then, raise your pelvis up as you shift your weight into your left hand. You should be circling your right hand across your body and ending with an overhead reach. Next, pull your abs in as you lower your pelvis to sit on the floor. Then, repeat on the next side. You should aim for 15 repetitions per side.
Start by lying with your legs extended and your arms out at 90 degrees by your head. Then, raise your body off the floor and squeeze everything on your backside. Hold in this position for 30 seconds. Finally, lower your body back to starting position.
3. Dead Bug
Start by lying on your back with your hands extended toward the ceiling. Then, you should bring your feet, knees, and hips up to 90 degrees. Next, bring your ribcage down and flatten your back onto the floor. You should be rotating your pelvis up and squeezing your glutes. This is the starting position. Then, extend one leg and maintain the position of your lumbar and pelvis as you perform the movement. Next, return the leg back to starting position. Repeat on the opposite side. Do 10 repetitions.
4. Thread the Needle
You should lie on your side on the floor and put your elbow directly underneath your shoulder. Your feet and knees should be stacked. Then, lift your hips up into a side plank while your free arm up is facing the ceiling. Next, rotate your shoulders and hips toward the floor. Do 10 reps per side.
The third day, you should do 4 very challenging core exercises. Again, this will take only 6 minutes of your time.
1. Crab kicks into Superman
First, sit on the mat with your knees bent. Bring your feet together and place your hands behind you with your fingers facing backward. Then, you should lift your hips off the mat and kick your right leg up. Repeat on the opposite side. You should do 6 reps per side.
2. Straight leg raise
Start the exercise by lying on your back. Place your hands by your sides and keep your legs straight. Then, raise your legs until your body is in an L shape. Hold this position for a while and return the legs slowly to starting position. Do 10 reps per side.
3. Side V-ups
Start by lying on your side. Place one arm beside you and the other arm held beside your head. Then, crunch up towards your hip and raise both legs at the same time. Next, lower the both legs back to the floor. Do 10 reps per side.
Start the exercise in standing position with your feet together. Then, step to your side over an imaginary fence with one leg, then the other leg. Next, squat in the same direction under an imaginary fence. You should do 10 reps per side.