Building your core without sit-ups: Explore five alternative exercises instead
Looking to exercise a stronger core without spending hours at the gym? Look no further! This compact workout, designed by fitness enthusiasts, takes just over 19 minutes and requires minimal equipment. Here's what you'll need: a mat, a single dumbbell, and some water.
The workout consists of five exercises, each performed for 40 seconds, with 20 seconds rest in between. These compound exercises work multiple muscle groups and joints, providing a comprehensive workout for your core.
- Slow Mountain Climbers Start in a high plank position. Bend one knee and bring it towards your chest, then return to the starting position. Repeat with the other knee.
- Z-Shape Front Raise Hold a dumbbell with both hands and bring it up and overhead, then down to touch the legs. Lean back only as far as feels comfortable and tuck your toes under the feet to avoid getting cramp.
- Overhead Twist Sit on the floor, balancing on your bum, and twist the dumbbell to the side while keeping it close to your stomach. Brace your core and allow your gaze to follow the direction of the weight.
- Weighted Bicycle Crunch Lie on your back, lift your head slightly, and bring one leg in towards your chest while holding the dumbbell steady. Keep your head and shoulders off the floor, but if you feel strain on your neck, drop your head down for a few seconds to reset.
- Round the World Start in a kneeling position. Move the dumbbell around your mid-section without allowing your torso to move. This exercise is performed in a circular motion, hence the name.
For new exercisers, the exercise time can be reduced to 30 seconds, with increased rest time to 30 seconds. Remember, it's essential to maintain good form and control throughout the exercises. Don't hold your breath, and avoid leaning back excessively during the Z-shape front raise.
This workout is excellent for strengthening your core, which is vital for postural control and stability. Building core strength can also help strengthen your lower body, improving basic tasks like carrying groceries or walking up the stairs.
To make the workout more challenging, use a weighted dumbbell suitable for your strength level. If you're in the market for some new dumbbells, Backmarket is currently offering a sale on hex-shaped, rubber-coated dumbbells due to the Black Friday weights sales.
Remember to warm up for 5 minutes before starting the workout and cool down for the same amount of time afterwards. Happy exercising!
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