10 Minute Deep Core Workout

 

A quick 10-minute deep core workout can be an effective way to strengthen your core muscles and improve stability. Here's a time-efficient deep core workout that you can perform at home. Perform each exercise for 45 seconds, then rest for 15 seconds before moving on to the next exercise. Repeat the circuit for a total of 2 rounds.

1. Plank with Hip Dips:

• Start in a forearm plank position.
• Rotate your hips to one side, dipping towards the floor.
• Return to the center and repeat on the other side.

2. Dead Bug:

• Lie on your back with arms extended towards the ceiling and legs lifted.
• Lower your right arm and left leg towards the floor, keeping them close but not touching.
• Return to the starting position and repeat on the other side.

3. Bicycle Crunches:

• Lie on your back with hands behind your head.
• Bring your right elbow towards your left knee while extending your right leg.
• Repeat on the other side in a bicycling motion.

4. Flutter Kicks:

• Lie on your back with legs straight.
• Lift your legs slightly off the ground and perform quick, small kicks.

5. Side Plank (Right Side):

• Support your body on your right forearm and the side of your right foot.
• Keep your body in a straight line from head to heels.

6. Side Plank (Left Side):

• Support your body on your left forearm and the side of your left foot.
• Maintain a straight line from head to heels.

7. Mountain Climbers:

• Start in a plank position with hands beneath your shoulders.
• Bring your knees towards your chest in a running motion.

8. Bird Dog:

• Start on your hands and knees in a tabletop position.
• Extend your right arm forward and your left leg back, maintaining a flat back.
• Return to the starting position and repeat on the other side.

9. Russian Twists:

• Sit on the floor with knees bent, lean back slightly, and lift your feet off the ground.
• Hold your hands together or use a weight, and rotate your torso to touch the floor on each side.

10. Hollow Body Hold:

• Lie on your back with arms and legs extended.
• Lift your legs and upper body slightly off the ground, creating a "hollow" shape.

Tips for a Deep Core Workout:

1. Engage Your Core: Focus on contracting your deep core muscles during each exercise.

2. Controlled Movements: Perform exercises with controlled and deliberate movements to maximize engagement.

3. Quality Over Quantity: Prioritize proper form over the number of repetitions. Modify exercises if needed.

4. Breathe: Remember to breathe throughout each exercise. Exhale during the challenging phase of the movement.

5. Stay Consistent: Perform this workout regularly to see improvements in core strength and stability.

This quick deep core workout targets multiple aspects of your core, including the rectus abdominis, obliques, and transverse abdominis. As always, listen to your body, and if you have any existing health concerns, consult with a healthcare or fitness professional before starting a new exercise program.

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HIIT Workout: 20-Minute Full Body HIIT Workout for Women VIDEO

Certainly! Here's a 20-minute full-body HIIT workout designed for women. High-Intensity Interval Training (HIIT) is an efficient way to burn calories, boost metabolism, and improve overall fitness. Remember to warm up before starting and cool down afterward. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit twice.

Warm-Up (3 minutes): Perform each exercise for 1 minute.

1. Jumping Jacks:

   • Start with your feet together and arms at your sides.
   • Jump while spreading your legs and raising your arms overhead.
   • Land with your feet shoulder-width apart and arms back at your sides.

2. High Knees:

   • Stand with your feet hip-width apart.
   • Lift one knee toward your chest, then quickly switch to the other knee.
   • Continue alternating at a quick pace.

3. Bodyweight Squats:

   • Stand with your feet shoulder-width apart.
   • Lower your body into a squat, keeping your chest up and knees tracking over your toes.
   • Return to the starting position.

HIIT Circuit (14 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest.

1. Jump Squats:

   • Perform a squat, then explosively jump, reaching your arms overhead.
   • Land softly and immediately go into the next squat.

2. Push-Ups:

   • Start in a plank position with your hands slightly wider than shoulder-width apart.
   • Lower your body toward the ground by bending your elbows, then push back up.

3. Mountain Climbers:

   • Start in a plank position.
   • Bring one knee toward your chest, then switch legs in a running motion.

4. Reverse Lunges:

   • Step one foot back and lower your body into a lunge position.
   • Push off the back foot to return to the starting position and switch legs.

5. Burpees:

   • Begin in a standing position, then squat down and place your hands on the ground.
   • Jump your feet back into a plank, perform a push-up, jump your feet back toward your hands, and explosively jump up.

6. Plank Jacks:

   • Start in a plank position.
   • Jump your feet wide apart and then back together while maintaining a straight back.

7. Russian Twists:

   • Sit on the ground with your knees bent and lean back slightly.
   • Rotate your torso, touching the ground beside you with each twist.

8. High-Intensity Jump Rope (or Imaginary Rope):

   • Mimic the motion of jumping rope, lifting your knees and swinging your arms.

Cool Down (3 minutes): Perform each stretch for 45 seconds.

1. Forward Fold:

   • Stand with your feet hip-width apart.
   • Hinge at your hips and reach your hands toward the ground, keeping your legs straight.

2. Child's Pose:

   • Kneel on the mat, sit back on your heels, and extend your arms forward, lowering your chest toward the ground.

3. Chest Opener:

   • Stand with your feet hip-width apart.
   • Clasp your hands behind your back and lift your arms, opening up your chest.

4. Seated Hamstring Stretch:

   • Sit on the floor with your legs extended in front of you.
   • Hinge at your hips and reach toward your toes, keeping your back straight.

Remember to stay hydrated, listen to your body, and modify exercises as needed. If you have any health concerns, consult with a healthcare professional before starting a new exercise program.