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My top 3 core exercises that can be done from the comfort of your home!
These are the core exercises that have helped strengthen my whole core not just abs.
✅ Core exercises: target the entire midsection, including abs, lower back, hips and pelvis. This helps focus on stability, balance, posture and strengthen overall mid section.
✅ Abs exercises: focus specifically on the abdominal muscles. Doing them helps to strengthen and define the abs.
1️⃣ Marches (30-60 seconds):
1. Start Position: Stand with your feet hip-width apart, holding a weight (such as a dumbbell) in each hand, and engage your core.
2. Lift Knee: Lift your right knee towards your chest while holding the weight with one or 2 hands.
3. Alternate Legs: Lower your right leg and lift your left knee, continuing to alternate legs.
4. Arm Movement: Keep the weights steady and to avoid unnecessary strain.
2️⃣ Heel taps 20-25 reps:
1. Start Position: Lie on your back with your knees bent and feet flat on the floor. Lift your legs so your knees are directly above your hips.
2. Tap Heel: Lower your right heel towards the floor, tapping it lightly, while keeping your lower back pressed into the floor.
3. Return: Lift your right leg back to the starting position.
4. Alternate: Repeat with your other side.
Continue alternating sides while maintaining core engagement and controlling the movement.
3️⃣ Reverse plank(20-45 second hold)
To do a reverse plank:
1. Start Position: Sit on the floor with your legs extended and your hands placed behind you, fingers pointing towards your feet.
2. Lift Hips: Press through your hands and lift your hips off the ground, forming a straight line from your shoulders to your heels.
3. Hold: Engage your core and hold the position, keeping your body in a straight line and avoiding sagging in your lower back.
4. Lower Down: Slowly lower your hips back to the floor.
Maintain a strong core and straight body throughout the exercise.
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