The core is the established link between your upper body and the lower body. So try to maintain it strong with an effective core workout, such as the one presented below.
Whether you bend down to pick up something, or just step out to play a game, the movement starts in the core and moves upwards or downwards. And if your base is not strong, then you might be in some trouble.
A more robust core is vital for all your everyday functions. Stronger core improves your balance and posture. So, by working out your core muscles, you avoid the chances of getting an injury by tripping or falling.
A core workout also helps build a base for your other exercises. You will be able to do your everyday chores without any hassle, the sports you like, activities at school or work; nothing will come in your way. So let’s get started to strengthen that core!
Core Workout For A Strong Waist
Here is the best core workout to strengthen your waist in just 20 minutes a day.
1. Double Leg Pulses (3 x 20 pulses)
Here’s how to correctly perform this exercise:
- Lay down on the mat supine.
- Relax your back and place the hands beneath the hips, with palms facing down.
- Lift your feet up, about a few inches from the ground, and make sure you do not pressurize your neck and shoulders. Hold the position for a few seconds and continue breathing.
- Pump your feet up and down for about 20 counts and then return to rest.
Do this core workout in sets of 3, with 20 pulses each.
2. Double Leg Raises (3 x 20 reps)
The Double Leg Raises also begins in the same position as of Double Leg Pulses. Here’s how to get the most out of this core workout:
- Lay down on your back with your hands under the hips.
- Slowly lift your legs up, making an angle of 90 degrees and the feet facing the ceiling. Your legs should be straight, without any bends.
- Lower your legs down, leaving a few inches gap from the ground. Once again, take them up and lower them down.
Do this exercise in sets of 3, with 20 repeats each.
3. Leg Circles (3 x 30 reps)
Here’s how to do this core exercise:
- Lay down on the mat and lift your legs up to an angle of 45 degrees.
- Lift your upper body as well to an angle of 45 degrees. Only your butt and hands should touch the mat.
- Rotate your legs in a circular motion, with both the legs moving in opposite direction.
- While rotating, take them close to the floor where both the toes come in contact and then lift them back up. Do this for 15 counts and then rest.
- Then repeat the same while alternating the direction of rotation. Do this for another 15 counts.
Do this exercise in sets of 3, with 15 reps each direction of rotation.