Your 15 Minute Core Workout
Everyone wants a flat stomach, a six pack, chiselled abs, a stronger core. If you have never been able to achieve this on your body and have been hitting the gym hard, could your current workouts be targeting the wrong muscle groups?
Though there is so much more to working out on your core than doing a whole lot of ab crunches. Your core is not just about the abdominal muscles, it’s about your body’s powerhouse.
What is Core Strength?
Your Core Strength is the underlying muscles of the torso, which help determine posture.
What is Core Strength Training?
Core Strength Training or exercises strengthens and trains your core muscles, including your abdominal muscles, back muscles and the muscles around your pelvis. This leads to better balance and stability and makes it easier to do most physical activities.
Why is strengthening your core important?
Protects your inner organs
Protects your central nervous system
Helps prevent injuries
Prevents back pain
Builds a stronger posture
Enhances flexibility
Improves balance and coordination
Want to start working on your core?
Here’s a quick 15 Minute Core Buster Workout to get you started.
The Workout
No equipment necessary, mat optional for laying on.
8 exercises, 45 seconds on and 15 seconds off
2 Reps - Do all exercises and then repeat
1. Russian Twist Crunches
Start by lying flat on the ground with your arms extended out in front.
Bring yourself up into a crunch, lifting one knee up and twisting your body to the side which has the knee up.
Lay back down and alternate side.
2. Basic Abdominal Crunch
Start by lying down on your back. Place your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Engage your core and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed. To avoid straining your neck, cross your arms on your chest.
Inhale and return to the starting position.
3. Superman
Start by lying flat on your stomach with your arms extended out in front.
Lift your left arm and your right leg at the same time as far as you can go, then alternate with your right arm and left leg. Touching the ground as your alternate.
If you would like more intensity in this exercise, then do not let your arms and legs touch the ground when you alternate and do the movement faster.
4. Side Crunch (Left)
Lying flat on your left side with your knees slightly bent and your right arm up and holding the back on your head. Make sure your upper arm is in a straight line with your shoulders.
Place your other arm across your waist for support.
Start the crunch by moving your right arm towards your hip.
5. Side Crunch (Right)
Lying flat on your left side with your knees slightly bent and your right arm up and holding the back on your head. Make sure your upper arm is in a straight line with your shoulders.
Place your other arm across your waist for support.
Start the crunch by moving your right arm towards your hip.
6. Arm Leg Extension (Left Arm to Right Leg)
Start by getting on all four hands and knees. With your knees placed hip width apart and your arms, just over shoulder width apart.
Extend your left arm out and bring it in towards your waist along with your right knee at the same time.
Extend out and repeat.
7. Arm Leg Extension (Right Arm to Left Leg)
Start by getting on all four hands and knees. With your knees placed hip width apart and your arms, just over shoulder width apart.
Extend your right arm out and bring it in towards your waist along with your left knee at the same time.
Extend out and repeat.
8. Plank Legs Out
Start by getting into a basic plank position on your hands and toes, lifting your whole body up.
Start moving one leg out to the side and back in, alternating legs.
Modified version, instead of your hands you can lean on your forearms.
How long will it take to achieve a stronger core?
There is no definite time frame for this and although 15 minutes from the above workout sounds like a short amount of time, out of say an hour gym session, you can efficiently work with bodyweight exercises within those 15 minutes to raise your heart rate and strength training to build lean muscle.
Just factor in any core exercises into your daily workouts instead of a once or twice a week thing and you will be working towards your goal a lot sooner.
