Staying in shape throughout this year has been a challenge. From COVID-19 causing many gyms to shut their doors temporarily to the upcoming holiday season where large carbohydrate-dense meals are sure to be plentiful it’s important to get your at-home workouts in. Apart from your daily cardio routine, you should also focus on working out your core strength in order to flatten tummies and improve your balance! Here are workouts from HiDow to help you improve core strength this holiday season.
1. Butt-Lifts (Bridge)
No matter what you call them, Butt-Lifts and Bridges are incredible workouts that engage your core and help tighten up your abs. This can help you develop those muscles quickly. To do a proper Bridge follow these steps:
- Lay on your back with your arms flat at your side and your feet planted on the ground. Your knees should be bent and your shoulders should be on the ground.
- Lift your butt off of the ground and flex your abs and your glutes. Your back should be perfectly straight creating. Your arms should remain at your side.
- Exhale and lower your bottom back into the starting position. This is 1 rep. Repeat this 15 times for 4 sets.
2. Planks (and Side Planks)
Want to literally slow down time and live the longest minute of your life? Nothing like a minute of planting to defy the laws of space and time. Planks are an OG ab workout that should be incorporated into every core strength plan. There are two variations to planks that you can use. The first is a normal plank where you:
- Lay face-down with your forearms making contact with the ground.
- Lift yourself into a plank position (similar to a push-up - only on your forearms)
- Hold this for 60 seconds and return to the starting forearm plank position. Repeat 3 times.
In between sets, you can place the Spartan Pads on your abs and use your TENS device for a few minutes in order to help stimulate your abdominal muscles
3. Reverse Crunches
When it comes to ab workouts, don’t get stuck on traditional sit-ups and planks. Reverse crunches are a great way to engage your lower abdominal muscles and they are just as easy as standard crunches.
- Lay flat on your back and bring your legs up to a 90-degree angle. You should be in a standard crunch position.
- Instead of bringing your shoulders off of the ground, you will bring your knees into your chest lifting your bottom off of the ground.
- Return your legs to the original position. Repeat 15 times for 3 sets.
4. Warrior 3 Pose
There’s nothing like a good Yoga pose to engage your core and challenge your balancing skills with your endurance. With the warrior 3 pose, you will work on both balance and core strength.
- From a standing position, keep one foot planted and lean forward with your arms held out straight in front of you. At the same time, stretch your other leg out behind you.
- This will create a ‘T’ shape with your body.
- Remember to: splay the toes, keep your hips even, keep your arms straight, and engage your standing leg to lift the knee cap. Repeat alternating planted feet.