5 Easy Exercises For Your Core
- Superman
- Lie on your stomach with your arms and legs extended straight.
- Lift your left arm and your right leg at the same time as high as you can, preferably around 10-15 cm off the ground without bending them.
- Keep them lifted as you count to three before lowering them.
- Do it again for your right arm and left leg.
- Repeat the process for 10 times for each side.
- Bridge
- Lie on your back with your knees bent and your feet flat on the floor forming a 90-degree angle.
- Keep your arms on your side.
- Lift your hips off the floor so that your shoulders down to your knees are in a straight line.
- Hold for 5-10 seconds.
- Lower your body for 3 seconds.
- Repeat the process for 10-12 times.
- Metronome
- Lie on your back and keep your arms on the floor spread, forming a T to help you keep balance.
- Bend your knees and lift your legs such that your ankles are parallel to the ground.
- Keep your knees and feet together.
- Rotate your legs to the right as close to the floor as possible.
- Return to the starting position.
- Rotate your legs to right, too, and return to the center.
- Do this 10-12 times.
- Standing Bicycle Crunches
- Stand with your feet hip-width apart.
- Place your hands behind your head.
- Tighten your core, keep your back straight and relax your shoulders.
- Simultaneously raise your right knee and lower your left elbow towards each other.
- Return to your starting position.
- Do the same with your left knee and right elbow.
- Do 5 repetitions for each side.
- Spider Plank Crunch
- Start in a push-up position.
- Lift your left leg with your knee towards outward as if you’re crawling on air.
- Return to plank position.
- Do the same to your right leg.
- Repeat 5 times for both sides.