Our Top 10 Home Exercises to Strengthen Your Core – Part 2
This weeks challenge: Complete all 5 exercises with 10 repetitions, 3-5 sets. Once again, this should only take 10 minutes a day to complete, so no excuses! Having spent last week strengthening a building your core and abs now we have increased the intensity.
1. Dead Bugs
Start by laying on your back on the ground, ensuring your back is flat on the ground throughout. To allow this to happen, your core should be braced the whole time, ensuring the movement is completed slowly and controlled. Hold your arms and legs straight in the air, slowly lower your right arm and left leg until they are around 1 inch from the ground and return to the starting position. Repeat with the opposite arm and leg.
2. T Hold
Begin in a pushup position and shift your weight to your left hand which will allow your body to rotate. Keeping your feet stacked on top of each other, raise your right arm into the air so that your arms form a T shape. Hold this position for at least 30 seconds and then return to the starting position and repeat on the opposite side.
3. Plank Jacks/Taps
Start in a plank position, with your forearms on the ground, ensuring that your elbows are beneath your shoulders. Tighten your abs to ensure your body is straight from head to toe. Whilst keeping your torso tight hop your feet out wide and then back to the starting position. If at first, you find this a little challenging, simply tap one foot out to the side and repeat on the other side.
9. V Ups
Begin by laying on your back with your arms and legs extending. Keeping your knees and elbows locked, Lie faceup with legs and arms extended. Keeping knees and elbows locked, raise your upper body and lower body together, whilst trying to touch your fingers to your toes.
Start by sitting on the floor with your knees bent, slightly lean back (ensuring your back stays straight) hold your arms out in from of you and then raise your feet off of the ground making sure your legs stay together. If you can extend your legs out straight so that your body forms a V shape this is great! If not, practice this move with your knees slightly bent and straighten them as you become stronger. You can also raise your arms and open your legs to make it harder.
I hope by the end of the second week, you’ll be feeling fitter! Send us your best photo of your favourite ab exercise.