Quick an effective core workout.
Exercising doesn’t have to be extensive. It doesn’t mean that you need to do hours of exercise in order to see results or feel good.
I believe that doing the right exercise for your needs or wants, in proper form will have you seeing good results in no time.
I literally train for 2.5hrs per week. (If I’m lucky, I don’t always get to all 3 classes but I try to do at least 1). I do a body balance class on a Monday. This class is only an hour, it consists of a mixture of Pilates, yoga and Thai Chi moves. I find it helps me to stretch, relax and ease my mind for the week ahead. It’s low impact but I see results. Wednesday and Saturday to do a 30 minute CXWorx class which is a core training class. This again is low impact using balance and minimal weight and a resistance band / tube doing movement’s that tighten and tone your core muscles and improves your functional strength.
So below I’ve put together a short workout that I believe will get you results. It’s not a long workout, but if you try and do it at least 3 times per week, you will get some sort of results. Not over night, but if your following a healthy eating plan and keeping hydrated and active, along with doing these exercises correctly. You will get results. Remember a healthy mind helps a healthy body.
These exercises do not require any equipment other than your own body weight. You can do them in the comfort and privacy of your home or outside in the garden. I personally love training out doors. I love the fresh air and serenity that being in a garden can provide. Calming and relaxing yet still a workout.
Try doing these exercises for 30 seconds each. Once you have completed a whole round, start again.
Try completing these exercise 3 times each. If you can only do a single round, that’s ok. You can build up to doing the 3 rounds. Start slow if your a beginner or have not exercised in a while, and whilst I’m no doctor, if you have any injury or health issues, please speak to your doctor prior to any exercise.
1st exercise
Plank.
Lay on your stomach face down.
Start by ensuring that your elbows are directly under your shoulders.
Your feet a little wider than hip width and if you can, raise up onto your toes keeping your stomach tightened. If you find yourself wobbling or dipping in the lower back, go down to your knees with toes resting on the floor.
It is important that you keep your back straight and level, don’t raise your hips and look directly ahead. If you look down at your feet you will cause strain in your neck.
If your feeling shakey or any pain in your lower back, it is best to perform this exercise on your knees. Remember though, you must keep your back level and core activated for this exercise to be effective. (An activated core us basically tightening your stomach muscles, holding them in).
2nd exercise
Leg Raises.
Laying on your back, bring your knees up to create a 90 degree angle between your legs and the floor.
Activate your core (brace / tighten your stomach muscles) imagine that there is a box pushed up against your hamstring’s (back of legs) and bottom and your calf muscles are resting on the top of it.
Keeping your toes pointed, slowly lower them down to tap the floor then slowly raise them back up keeping the knees at 90 degrees at all times.
This movement comes from the hips only and should take you 2 seconds to get your toes to touch the floor then, 2 seconds to raise them again.
Keeping your tummy braced will help support your lower back, you can tuck your fingers under the small of your lower back (think kidney region) but don’t allow it to arch or lift your back off the ground. By tightening the stomach muscles you will have more control with this movement.
3rd exercise
Squats.
Standing with your feet a little wider than hip width, keep your toes facing forward brace your tummy and keeping your back straight, imagine there is a chair behind you and your going to sit on it.
Lower your bottom as if your tail bone is going to touch the chair, but instead of sitting using your leg and bottom muscles to stand back up.
If your loosing your balance you can keep your hands and arms out straight in front of you, or rest them on your hips.
This is more effective if your driving your strength from your heels (in your feet).
4th exercise
Single leg squat right side.
Standing with your feet again hip width apart, leaning slightly over from the hips so that your nose is over your toes. Back straight. Looking forward.
Take your left leg back and straighten it, point your toe. Keep your right knee slightly bent and using your right leg to squat down and up. Taking 2 seconds to go down and 2 seconds to raise up.
Try to keep the left leg slightly off the floor and remember, this is not a deep lunge or swat, you only need to bend to lower approx 30cms.
As with the above exercise keep your stomach tightened to activate your core.
If your loosing balance put your hands either on your hips or reach them out in front.
Try to ensure that your stable leg is not ‘wobbling’ if your knee is moving sideways, you can injure yourself, so please try to keep as stable as possible.
5th exercise
Single leg squat left side.
(as above but opposite side)
Standing with your feet hip width apart, leaning slightly over from the hips so that your nose is over your toes. Back straight. Again looking forward.
Take your right leg back and straighten it, point your toe, keep your left knee slightly bent for balance and using your left leg to squat down and up. Again only a slight movement of approx 40cm and again try to keep the straight leg off the floor.
Taking 2 seconds to go down and 2 seconds to raise up.
As with the above exercise keep your stomach tightened to activate your core.
If your loosing balance put your hands either on your hips or reach them out in front.
6th exercise
Star Jump Burpee.
This exercise will certainly get your heart rate up which is good for ‘cardio’.
Start by laying face down on the floor.
Then ‘jump’ up and into a star jump.
(Arms and legs wide). Keep a slight bend in your knees to avoid ‘jarring’ of the joints.
Remember to keep your tummy in, back straight and use your leg’s and bottom muscles to stabilise your movement.
7th exercise
Oblique Crunch – left side.
Start by laying on your back, then roll onto your left side. Have your left arm out at shoulder height but flat on the floor. This will help stabilise your body from rolling forward. Legs straight. Toes pointed.
Then using your oblique (side of tummy muscles) squeeze up to the roof by raising your top (right) knee and right elbow. Try to get the knee and elbow to touch. Imagine your creating a C shape with your spine with your knee and head the top and bottom of the C. You will feel a slight ‘pinch’ between your ribs and hips if this exercise is done correctly.
8th exercise
Oblique Crunch – right side.
(as above but opposite side)
Start by laying on your back, then roll onto your right side. Have your right arm out at shoulder height but flat on the floor. This will help stabilise your body from rolling forward. Legs straight. Toes pointed.
Then using your oblique (side of tummy muscles) squeeze up to the roof by raising your top (now left) knee and left elbow. Try to get the knee and elbow to touch.
You will feel a slight ‘pinch’ between your ribs and hips if this exercise is done correctly.
9th exercise
Lifting Plank – right side
Starting in your plank position as you do in exercise 1. Keeping your elbows under your shoulders and hands together.
Make sure your stomach is activated to support your lower back and your body still.
Slowly and gently, push your body up with your right hand keeping the hand under the shoulder and arm straight, them raise with the left hand. You are now in a push up position.
Hold for 2 seconds, then lower the body again by going back down onto your elbows, right side down first.
You can do this exercise either on your toes or your knees. If you find that your body seems to be rolling, adjust and lower to your knees. You will still get results, you just need to strengthen your core to hold your body and form correctly. You can build up to being on your toes.
10th exercise
Lifting Plank – left side
(as above but opposite side)
Starting in your plank position as you do in exercise 1. Keeping your elbows under your shoulders and hands together.
Make sure your stomach is activated to support your lower back and your body still.
Slowly and gently, push your body up with your left hand, keeping the hand under the shoulder and arm straight, them raise with the right hand.
You are now in a push up position.
Hold for 2 seconds, then lower the body again by going back down onto your elbows left side down first.
11th exercise
Oblique side taps.
Laying on your back with knees bent and toes tucked up towards your bottom.
Keep your hands along aside your body.
Slightly raise the top of your body, basically from your chest to the top of your head. Approx 15cm off the floor.
Then with your fingers, move sideways towards your toes gently taping your ankle. Creating a slight C shape in your spine.
Alternate from left to right with your stomach muscles tightened to help support your lower back.
Whilst performing any of the above exercises, remember to breathe. By breathing your oxygenating your blood, which keeps it pumping throughout your body. Oxygen energises!
Enjoy! Remember exercise should be fun.
I’d love to hear or see your results.