Core Workout

  1. Core Warm-up:
    • Start with a standing position with your feet hip-width apart.
    • Perform torso twists by rotating your upper body from side to side, keeping your hips facing forward. Perform 10 twists on each side.
    • Move into standing side bends by reaching one arm overhead and gently bending to the opposite side. Repeat 5 bends on each side.
    • Perform standing knee-to-chest raises by lifting one knee toward your chest while maintaining good posture. Alternate legs and perform 10 raises on each side.
    • Finish with standing trunk rotations, where you rotate your torso from side to side, reaching your arms out in front of you and letting them swing with the movement. Perform 10 rotations on each side.
  2. Plank:
    • Get into a push-up position with your hands directly under your shoulders and your body in a straight line from head to toe.
    • Engage your core and hold this position, aiming to keep a straight spine.
    • Start with holding the plank for 30 seconds and gradually increase the time as you progress. Repeat for 3 sets.
  3. Push-ups:
    • Start in a high plank position with your hands slightly wider than shoulder-width apart.
    • Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    • Push back up to the starting position, fully extending your arms.
    • Begin with 3 sets of 8-10 repetitions, and as you get stronger, increase the number of reps or progress to more challenging variations like diamond push-ups or decline push-ups.
  4. Mountain Climbers:
    • Start in a high plank position with your hands directly under your shoulders.
    • Alternate bringing your knees towards your chest in a running motion, keeping your core engaged.
    • Perform this exercise at a brisk pace for 30 seconds to 1 minute. Complete 3 sets, taking short rests in between.
  5. Tricep Dips:
    • Sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers facing forward.
    • Walk your feet forward, keeping your knees bent and your back close to the edge of the chair.
    • Lower your body by bending your elbows, then push back up to the starting position. Aim for 3 sets of 8-12 repetitions.
  6. Bicycle Crunches:
    • Lie on your back with your hands lightly touching the sides of your head and your legs raised, knees bent at a 90-degree angle.
    • Engage your core and bring one elbow towards the opposite knee, simultaneously straightening the other leg.
    • Alternate sides in a cycling motion while keeping your shoulders lifted off the ground. After your ab circuit, reach for one of our protein bars to aid in muscle recovery.
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