Home workouts: The best HIIT exercise routine for your core

By Anjan Sachar, 2017-11-14 07:01:16

Home workouts are basically the answer to every single excuse you have for not being able to hit the gym. You can’t get that toned body you’re craving without working for it. To make that belly fat a thing of yesterday, we’ve got Shwetambari Shetty, master trainer at Cult.Fit, a fitness-based app to give us the five best at-home workout exercises that you can combine into a HIIT workout session. “The core is not just your abs, it’s everything minus the limbs (legs and arms),” says Shetty. “Your glutes, hips, abdominal muscles, inner abdominal muscles, pelvic and scapula becomes your core. Your core is where your power is generated in order to carry out any movement. Every exercise you do, body weight training, running, weight training, you will need to use the core. Therefore, you need to work on it every day. You can focus on a home workout just for your core or you can make core exercises a part of your regular workout where you focus on core activation before.”

Bird Dog

According to Shetty, this is one of the best core exercises there is. This home workout engages your abs and back muscles at the same time and is also a very good movement for rehab from back injury. Get on all fours with hands directly under the shoulders and knees directly under hips. Suck your abs in to your spine. Keep your back and pelvis stable, reach your right arm forward and left leg back. Don’t allow the pelvis to rock side to side, squeeze your abs to hold the position stable. Return to the starting position, placing your hand and knee on the floor. Repeat on the other side. This becomes one rep. Remember to do the movement gradually, keeping your form in check. You can do up to 10 reps at a time. Take a break for 2 mins and go another 10 reps if you are not a beginner.

This age-old home workout movement will help you build a strong and muscular core and has multiple variations to make it challenging and interesting. Get into push up position on the floor. Bend your elbows, place it on the floor, and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should be in a straight line from your head to your feet. Do not drop your hips down or push it up towards the ceiling. Hold the position for as long as you can. You can hold it for a minute, rest for 40 secs and hold it again for a minute. You can do this for 5 full rounds.

Plank

Cat Camel

This movement, apart from working as a strengthening core exercise, also provides flexibility to the spine and is a popular part of home workouts. Breathing right becomes essential here to get it a 100% right. Get down on all fours, hands beneath your shoulders and knees beneath your hips. Inhale, drop your chest down towards the floor, creating a drop between your scapula and keep your chin up. Exhale, push spine up to the ceiling and move your chin down. This becomes 1 rep. You can go up to 10 reps, take 40 secs rest and do another set.

Superman

This core exercise holds the abs tight and also does wonders for your back and glutes (butt). This movement is also used as a rehab exercise for anyone recovering from back injury. Lie face down/chest down on the floor with your arms in overhead position and your palms facing the ground. Squeeze your abs, tighten your glutes, and engage shoulder blades together. Keep your feet together. Lift your arms, chest, and legs off the floor. Hold this position for a few seconds—15, 30 or 45 secs. Slowly return to ground, keeping your chin tucked. You can do around 10 reps with 5 second breaks between each one. Can go up to 20 reps.

Dead Bug

This movement works wonders on the core without putting any strain or impact on the back. For this core exercise, lie on your back with your arms held up, pointing to the ceiling. Then bring your legs up, knees bent at 90 degree angles. This is your starting position—ensure your back is as flat against the floor as possible. You shouldn’t be able to get a hand in between your back and the floor; maintain this position. Slowly, take your right arm over your head and left leg out straight at the same time, exhaling as you go. Keep going until your arm and leg are just above the floor, avoid touching the floor and do not raise your back off the ground. Then slowly return to the starting position and repeat with the opposite limbs. That becomes one rep. While this may seem easy at the beginning, engaging the abs and keeping your back pressed down on the floor, will really make you feel the work. Do around 10 reps, break for 45 secs to a min and do another 10 reps. Do it slow, control and engage.

Source: Vogue.in

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