Work Your Core in Just 60 Seconds

 

 

A good, strong core isn’t just about looking fit. You might think your core is just your abdominal muscles but it also includes the muscles in the lower back, pelvic floor and diaphragm. These core muscles help you perform many necessary movements for your daily life, from lifting, pushing, pulling and jumping, to helps you control bowel movements and hold in your pee. So having a strong core is vital to your overall body strength and health and time restraints shouldn’t be an excuse for having a weak core. All of these workout moves will work your core in just 60 seconds.

You will need: A swiss ball

These are relatively cheap; usually less than twenty dollars, but the benefits of using one of these makes it more than worth the money. It’s all in the balance. Balancing moves use almost every muscle in your core and any move involving the swiss ball is going to need balance.

60 Second Core Workout Moves

1. Ball Plank

Kneel in front of the swiss ball and prop your elbows on top of it. Push off your knees and make your body as straight as a plank, balancing your elbows on the ball. Hold this position for at least 60 seconds.

2. Back extensions

Lay the front of your body on the ball at about diaphragm level and plant your feet on the floor. Place your hands behind your head and raise your chest up as far as you can. Relax your back and release back down. Repeat this move for 60 seconds.

3. Bridge on the ball

This move is like the opposite of the plank. Instead of resting your elbows on the ball, rest your heels on the ball and lie on your back. Keep your arms at your sides and lift your bottom off the floor until your chest, pelvis, knees and ankles form a straight line. Repeat 20 times with a 3 second hold for a total of 60 seconds for a great core workout.

4. Aim and Shoot

Lie with your back on the ball. Your knees should be at a 90 degree angle about shoulder width apart. Clasp your hands together and point your fingers as if you were holding a pretend gun. Twist your body and aim to the left, rolling and balancing on the ball. Twist your body and aim to the middle and then to the right and back to the middle. Keep going at a medium pace, pausing to shoot at the left, middle, and right for 60 seconds.

Try out these core workout moves and trust us, you’ll soon be feeling it! But done regularly, you’ll have a strong and healthy core in no time.


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- Alice

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Ich werde tonnenweise Energie haben, kilometerlange Spaziergänge machen und sogar zum Sprint ansetzen. Nach Wochen wurde ich schlanker und trimmer. (Ich behalte jetzt mein Gewicht bei). Ich freue mich, sagen zu können, dass es keinerlei Nebenwirkungen hat, und das Beste ist, dass es EINMAL TÄGLICH ist. Das passt gut zu meiner 12-Stunden-Schicht.

- SBK Kent