Get beach ball to beach body in just 20 minutes a day! This core workout is definitely the place to begin your springtime regimen to get ready for summer.
Springtime seems like the time people start booking summer vacations to warm, tropical destinations. These warm, vacation destinations motivate a lot of people to start working toward that “beach body” by summer. What better time to start working out?
Most people want those very desirable “6 pack, rock hard” abs. However, most people do not know that having a strong core also has its own health benefits and plays a huge role in everyday simple tasks. Your core muscles connect your upper and lower body. A strong core helps with balance and stability. Other health benefits of having a strong core are completing everyday household tasks, completing job tasks, reducing and eliminating chronic back troubles, gaining advantages in sports, breathing easier, and having a good posture. However, if you have a weak core, it can lead to many problems such as poor posture, muscle injuries, and lower back pain.
The core consists of all muscles around the mid-section. A strong core consists of a strong front abdomen as well as a strong back. This 20 minute core workout consists of 9 core exercises. The butt plank, superman, and windshield wipers help strengthen the lower back. Leg raises, plank, V-ups, and bicycles work the front part of the core. Then the side plank, Russian twists, and windshield wipers help strengthen the side of the core, also known as the oblique’s. Any type of twisting motion works the oblique muscles.
Here is a quick 20 minute core workout that you can do anywhere without any equipment. Since you do not need any equipment for this core workout, there is no excuse not to do it at home!
Leg Raises
Plank
Side Plank
Russian Twists
Butt Plank
V-Ups
Superman
Windshield Wipers
Bicycles
Perform each of these for 3 sets of 30 seconds to 1 minute.
If you haven’t done any core routines for a while and you are just starting over, start with 2–3 sets of 30 seconds per each exercise. Once you get stronger and build more core strength, bump up to 45 seconds for each exercise and then eventually up to 1 minute.
The best way to perform this core routine is do one exercise for 30 seconds to 1 minute, then perform the next, and go all the way through the list. Start with the leg raises, then move to the plank, then the side plank, etc. Once you have completed all of them, go through the exercises a total of 3 times.
I have attached pictures of each of the exercises, so you know how to perform all of them correctly.
Perform this routine 2–3 times per week and you’ll be on your way to getting a strong core. Even if it is hard at first, keep at it and it will get easier. You will eventually notice an improvement in the way you move, look, and feel throughout your day.
Just in time for summer!
Leg Raises
Plank
Side Plank
Butt Plank
V-Ups
Superman
Bicycles
There are also Russian Twists where you balance on your bottom with your legs off the ground and your upper body off the ground as well in a V shape. You twist from side to side to work those obliques. And finally there are the Windshield Wipers where you lie on your back with your knees up. Twist your knees from one side to the other until they touch the ground.
