Perfect core workout

DECCAN CHRONICLE. | DINAZ VERVATWALA
Published Aug 25, 2019, 12:47 am IST
Updated Aug 25, 2019, 12:47 am IST
These simple exercises can be done anywhere, even if you’re traveling and out of sync with regular workout routine.
Crunch scissors
 Crunch scissors

The goal of exercising is that it should be simple and one should be able to do it anywhere, anytime. These exercises work on the core of the body, which is often called the power horse of the body. It is made up of many muscles, including abs, spine, lower back, and the internal and external obliques (the muscles on the sides of abdomen). Whenever we move our body, specially lift anything heavy like a grocery bag, it is the core that gets activated. That’s why we need to consciously strengthen these muscles. It is the center of the body and is comprised of several muscles.

These simple exercises can be done anywhere, even if you’re traveling and out of sync with regular workout routine. All you need is a mat, dumbbells, medicine ball, or even just a couple of water bottles to add weight. Don’t get too hung up about any equipment. If all fails, put a thick sheet and do the exercise. Do all the exercises for 15 to 20 repetitions and for two sets.

 

CRUNCH SCISSORS

1 Lie down on a Mat. ; 2 Hold the dumbbells in your hands. ; 3 Lift the torso up and hold and tilt it backwards. ; 4 Cycle your legs and simultaneously move your arms. ; 5 If your back feels tender, then drop the dumbbells and support your back by placing your elbows on the mat.

LEG BACK TO FRONT RAISE

a

This is a one leg exercise. You can do it either on a Bosu Ball ( half ball) or on the floor. When you do any exercise standing on one leg, it works on the core also.

1. Hold a ball in your hands
2. As you lift the leg up at the back, lift the arms as well.
3. A fabulous multi joint, multi muscle workout.

SIT UPS WITH MEDICINE BALL

a
1. Lie down on a mat.
2. Hold a pillow or a ball in your hands.
3. Lift your torso up like doing a half sit up and pause for 10 seconds.
4. Lower the body and repeat.
5. Make sure your feet are well grounded.
6. Do half crunch if your back hurts.

Medicine Ball Rotation

a

1. Hold a medicine ball in both your hands.
2. Feet and shoulder width apart.
3. Turn your torso from the waist looking back.
4. Come back to the center and repeat on the other side.

A word of caution
Do not rotate too vigorously, or else you will hurt your back.

OBLIQUE CRUNCH

1. Lie down on the mat on your sides.
2. Rest your elbow down.
3. Lift you body up by engaging the core muscles.
4. You could also have the other hand on the mat or up in the air.

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