Do you feel like you never have enough time to exercise? You’re busy with work, housework and other activities. Today I will show you a fantastic solution: a 10-minute core workout!
The core muscles are “stabilizers” for our body. They stabilize the pelvis and support the spine. They also affect our posture and gait. A strong core will not only help you perform better in sport, but can also prevent injuries in everyday life. Have you noticed that some people maintain a good posture without exercising? It’s probably because their core muscle is working!
You may be wondering, what can I do in 10 minutes. You can complete a core training set in 10 minutes! This training was designed by Dr. Sabrena Jo from the American Council on Exercise. To fully exercise your core muscles, you only need a mat and a clock.
Action 1 : Seated Hip Hinge (30 seconds)
Cross your arms over your chest and lean your body back 30 degrees, keeping your back straight. Cross your arms over the chest and lean back 30 degrees while keeping your back straight. This exercise will help to strengthen your lower abdomen, hip joints and lower back.
Action 2 : Hollow Swing (30 Seconds)
Lay flat on the floor with your legs straight, and your arms parallel to your ears. To create a “hollow posture”, tighten your buttocks and inner thighs, and press down your lower back. Swing back and forth within a small range. This exercise can work your abdominal, back, and leg muscles all at once.
Action 3 : Modified V shaped Get-up (10-15 on each side)
Lay flat on the floor with one leg straight and the other leg straight. One knee should be bent, the sole of the feet on the earth and the other leg should be straight. Hold the straight leg for one second while standing up in a V-shape. This exercise will work your rectus abdominalis and lateral ab muscles.
Action 4 : Side Plank (30 seconds on each side)
Stretch your other arm upward while lying on your side. This exercise will strengthen your side abdominal muscles as well as your oblique muscle.
Action 5 : Mountain Climber (10-15 repetitions on each side)
Assume the plank position with your hands just beneath your shoulders and alternately bring both knees up to your chest. This exercise will work your abs, legs and buttocks.
We always use the excuse “no time” to avoid exercising in our fast-paced lives. Fitness does not require long-term commitment. Studies have shown short-term, high-intensity exercise can also produce significant results. This 10-minute core exercise does not require equipment and can easily be done anywhere and anytime. You can complete it anywhere, whether at home, the office or on a vacation.
It is better to incorporate fitness into your daily routine than to treat it as a chore. This core training, which takes 10 minutes per day, will not only keep your body healthy but also help you develop a fitness routine.
Don’t excuse yourself for not having time! Take 10 minutes a day, starting today, to “upgrade your core”. You will soon discover that it is not difficult to persist and that change is not far off.
Remember that a healthy lifestyle begins with small steps. Let’s start by taking the first step in these 10 minutes.
