If you desire to develop your core strength, there is no need to dedicate extensive hours to performing sit-ups. With just five exercises and a dumbbell, you can effectively strengthen your core in less than 20 minutes.
As a personal trainer, I understand that many individuals, including myself, do not find pleasure in continuously doing sit-ups. Hence, I have compiled a concise compilation of alternative movements for you to try.
These exercises are all compound in nature, allowing you to engage multiple muscle groups and joints simultaneously while effectively fortifying your core.
HOW TO DO WORKOUT
Perform the slow mountain climbers exercise for three sets of 40 seconds each. Then, move on to the Z-shape front raise exercise, also for three sets of 40 seconds. Next, do the overhead twist exercise for three sets of 40 seconds. Follow that with the weighted bicycle crunch exercise, again for three sets of 40 seconds. Finally, complete the round the world exercise for three sets of 40 seconds.
To complete this workout, you will need a mat, a single dumbbell that challenges you, and some water for hydration. Remember to warm up for five minutes before starting the main workout and cool down for the same amount of time afterwards.
During the workout, perform each exercise for 40 seconds, resting for 20 seconds in between. Repeat the circuit three times, which will take just over 19 minutes excluding warm up and cool down.
If you are new to exercise, you can reduce the exercise time to 30 seconds and increase the rest time to 30 seconds as well. As you become stronger, gradually increase the exercise time to 40 seconds and decrease the rest time to 20 seconds.
1. SLOW MOUNTAIN CLIMBERS
Commence by assuming a plank position, ensuring that your shoulders, hips, and legs are aligned in a perfectly straight line. Proceed with caution as you gradually draw one knee towards your upper body, and then gently return it to its initial position. Repeat this movement with the opposite leg. To maintain proper form, it is advisable to align your shoulders directly above your wrists, preventing any undue pressure on your wrists caused by positioning them too far forward or backward.
2. Z-SHAPE FRONT RAISE
Assume a kneeling position and grasp a dumbbell with both hands. Lean back slightly, ensuring that your body forms a 45-degree angle with the floor. Lift the dumbbell up and overhead using straight arms, then lower it down until it touches your legs. Remember to lean back only to a comfortable extent and tuck your toes under your feet to prevent cramping.
3. OVERHEAD TWISTS
Take hold of your dumbbell and position yourself on the floor, ensuring that your legs are extended in front of you. Proceed to bend your knees and lift your feet off the floor, achieving a balanced position on your buttocks.
Maintaining a firm grip on the dumbbell near your abdomen, rotate your torso towards one side and lower the weight towards the floor.
Revert back to the starting position at the center. Extend your arm and lift the dumbbell upwards and overhead, subsequently lowering it back down to your abdomen.
Rotate the dumbbell towards the opposite side, then return to the central position and repeat the motion of raising the weight overhead.
Tip for proper form: Engage your core muscles and allow your gaze to follow the movement of the weight. If the exercise becomes too challenging for your core with your feet lifted off the floor, place them back down.
4. WEIGHTED BICYCLE CRUNCH
Lie on your back and grab a dumbbell. Lift the dumbbell towards the ceiling while slightly lifting your head and hovering your legs off the floor. Bring one leg towards your chest and then return it to the original position before bringing the other leg towards your chest. Keep repeating this movement while holding the dumbbell steady.
Tip: To avoid straining your neck, keep your head and shoulders off the floor. If it becomes uncomfortable or painful, drop your head down for a few seconds to reset before lifting it back up again. Imagine holding a tennis ball between your chest and chin to prevent straining your neck by looking towards your toes. Instead, look up at the ceiling and remember to keep breathing.
5. ROUND THE WORLD
Assume a kneeling posture, holding the dumbbell in front of you. Ensure that your upper body remains stationary as you maneuver the dumbbell around your waist. Transfer it from one hand to the other, bringing it behind you momentarily, then return it to the front. Remember to maintain proper breathing and execute the exercises with deliberate control and correct technique.
WHY IS CORE STRENGTH IMPORTANT?
his kind of workout is excellent because it works all of the core muscles, which are vital for postural control and stability. Whenever we do anything physical, the core muscles get fired up, bracing for support while telling the brain something is about to happen. A weak core means that other muscles take the strain of the movement or exercise, potentially causing lower-back pain or injury.
When you train the core, your lower body will get stronger, too. As well as toning the tummy area, it can help us do basic tasks like carrying groceries or walking up the stairs.
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