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Do you want to stay in shape even though you don't want to exercise outside in the cold or rain? We're going to look at core exercises that can be done in just 7 minutes. These exercises will focus specifically on strengthening the abdominal, glutes, and lower back muscles. Now follow these exercises at home and stop making excuses for not exercising!
We are going to introduce 7 different exercises, each with 50 seconds of training time and 10 seconds of rest between groups. Now grab a yoga mat and get started!
If you find a 7-minute circuit training session too easy, you can also schedule two 15-minute circuit training sessions.
Here again, it is reminded to take a 1-minute rest between each group of circuit training, so as to fully recover muscles and improve the effectiveness of training.
Be sure to warm up properly before you begin your training to avoid injury. You'll be able to find out what works best for you in these exercises!
Training move 1. Climbers
You're about to enter a training move that raises your core and heart rate: mountaineering. You can pick up the right pace according to your physical state, and the faster you go, the heavier the intensity will be.
Step 1: Stand with your feet shoulder-width apart in stick position.
Step 2: Bend your left foot and touch your left elbow, keeping your back level.
Step 3: Bend your right foot and touch your right elbow. Rotate with your back horizontally for 45 to 60 seconds.
Training move 2: Plank (stick Pose)
Many of you have seen and done this move. It involves lifting your body up on the ground with your forearms and toes. While your body is flat, your stomach, hips and legs must be tight to keep your body stable.
Step 1. Lie on your stomach with your elbows under your shoulders, feet shoulder-width apart and toes pointed toward the floor.
Step 2. Then use your abdominal core and leg muscles to lift your body off the ground.Keep your head,shoulders,back,buttocks and legs in a straight line and tighten your abdominal core for 50 seconds.
Training move 3. Side stick pose
In addition to stick training core muscles, side stick training can also strengthen the movement of the lateral abdominal and external oblique muscles. Of course, the lateral stability of the body and the degree of muscle stimulation can be strengthened.
Step 1. Lie on your side with one elbow under your shoulders and feet together on the floor.
Step 2. Lift your body off the floor with side belly strength. Lift your chest and stomach to keep your side body in line.
Step 3. Hold the other hand on your waist or extend it for 25 seconds before switching sides.
By the time you get here, we'll be halfway through the drill!
Training move 4. Bird-dog Pose
This exercise is excellent for core and hip control training. In addition to exercising the lower limb and back muscles, it can also strengthen the balance and coordination of the muscles, beautify the hip line and increase the core stability characteristics. First timers can put supports in front to provide stability!
Step 1. Stand on your palms with your feet shoulder-width apart and stomach clenched.
Step 2. Extend your right hand forward and your left foot back and hold for 5 seconds.
Step 3. Extend your left hand in front of you and your right foot behind you. Hold for 5 seconds.
Step 4. Repeat for 1 minute.
Training move 5. Bicycle roll
The fifth exercise is the rectus abdominis and the external oblique abdominis. These two abdominal muscles are very efficient, so if you want to train your full abdominal muscles more efficiently, the bicycle roll is a great option. When you slow down your training process, the intensity will gradually increase!
Step 1: Lie flat on the ground with your waist and hips close to the floor and raise your feet at a 90 degree Angle.
Step 2: Rotate your upper body to the right with your shoulders. Bend your right foot to your right elbow and straighten your left foot. Remember! Keep your feet off the ground.
Step 3: Rotate the upper body to the left driven by the shoulders, bend the left foot and touch the left elbow, straighten the right foot, keep the lower ribs and pelvis close to the ground and do not shake, and try to rotate left and right for 1 minute.
Training move 6. Stick cross roll
The sixth training movement is a full-body exercise, which is also an advanced training movement of side bar. In addition to strengthening and stabilizing the abdominal core, external abdominal oblique muscle and gluteus maximus, this movement can also train several muscle groups such as the erector spinus and quadrangus lumbosus. It is an extremely difficult but worthy of challenge.
Step 1. Hold your left arm in side-bar position and lift your hip off the floor. Bend your right hand and place it behind your head.
Step 2. Next bend your left knee and rotate to the left, touching your right elbow to your left knee.
Step 3. Then bend your right knee and rotate to the right, touching your left elbow to your right knee.
Step 4. Perform one minute of training in rotation according to the above steps.
Training move 7. Russian Twist
The last exercise is also an upper body exercise that works the external oblique muscles and strengthens the softness of the spine. Pay attention! The hips must remain on the ground while performing the training movements. Instead of following the body, the upper body can only be twisted.
Step 1. Tighten your stomach with your feet together and prepare your body in a V shape face up.
Step 2. Rotate your upper body to the left while keeping your feet on the floor with your knees bent. Do not lift or spread.
Step 3. Next, rotate your upper body to the right and keep your feet on the floor with your knees bent.
Step 4. Perform one minute of training by twisting left and right according to the preceding steps.
While exercise,pay attention to your health is important.For monitoring you health,wearing a BP smart watch is a good choice.You can use it to monitor your BP,HR,temperature,SpO2,and others.