(Gohealthier.com)
Everyone wants a strong and firm core, not just for the obvious aesthetic appeal but also because a strong core is the foundation of a healthy spine. Your core muscles – including. The abdominals, obliques, and muscles around the pelvis and lower back – help stabilize the spine and support your body. However, not everyone has time to spend hours in the gym or a Pilates class sculpting their abs. Instead, here’s a quick and effective 10-minute core workout you can do anywhere. This routine targets your abs, obliques, and lower back to strengthen and stabilize your core. Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the whole circuit once for 10 minutes.
1. Plank
• Hold a forearm plank with your body in a straight line.
• Engage your core and avoid letting your hips sag.
2. Bicycle Crunches
• Lie on your back, bring one knee towards your chest while extending the other leg, and twist to bring your opposite elbow to the bent knee.
• Alternate sides in a controlled motion.
3. Russian Twists
• Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side.
• For added intensity, hold a small weight or medicine ball.
4. Mountain Climbers
• Start in a high plank position.
• Drive one knee towards your chest, then switch quickly, alternating legs as fast as possible while keeping your core tight.
5. Leg Raises
• Lie on your back with your legs straight. Lift your legs up to a 90-degree angle, then slowly lower them back down.
• Focus on keeping your lower back pressed into the floor.
6. Side Plank (Left)
• Lie on your left side with legs stacked, lifting your hips so your body forms a straight line.
• Hold for 45 seconds. You can modify it by placing your bottom knee on the floor.
7. Side Plank (Right)
• Repeat the side plank on your right side.
8. Flutter Kicks
• Lie on your back, place your hands under your glutes, and lift your legs slightly off the floor.
• Alternate kicking your legs up and down in small, fast movements.
9. Reverse Crunch
• Lie on your back with knees bent and feet off the ground. Lift your hips off the floor, bringing your knees towards your chest.
10. Superman Hold
• Lie face down, extend your arms in front of you, and lift your arms, chest, and legs off the ground.
• Hold for 45 seconds to strengthen your lower back.
Tip: If you have extra time, repeat the circuit or add a brief cool-down stretch for your core!
Approximately 80% of people experience back pain in their lifetimes, making it one of the most common reasons for missed work and doctor’s visits. By proactively training your core, you can help mitigate your risk of future back pain and potentially look good doing it.
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