There is the common inability among individuals to place the difference between abs and core. Unknown to a lot of people, there is a huge difference between them. The term core is a word that encapsulates the abs, lower back muscles, hips and glutes (butt). This implies that training your core brings about an improvement in the posture of the body, relieves the lower back of pain, increases one’s performance in athletic activities and assist in the prevention of injuries.
Our role is to provide you with an exercise guide to keep the body in order and to deal with that unwanted belly fat. Below are the exercises as follows:
- On the first day, there are three exercises to partake in within the space of just five minutes. Based on your choice, you could carry the out twice. The exercises are:
- The Skyscrapers: this is a remodeling of a plank, however, more tedious. Position yourself to the straight arm position, rotating to the side plank. Arrange one foot on the other, thrusting your hands up into the heavens. In the same pose, back down alongside the normal straightforward arm plank. Do this exercise ten times for each side
- Windshield Wipers: windshield wipers while laying flat would develop the foundational strength for your core. Lay your back on the ground, with your legs raised 90 degrees. Arms should be spread side ways to play the supporting role. Rotate leg to a side, but do not let the legs touch the ground. Do the same to the other side. With time, depending on your improvement, move arms closer to the body to avoid lesser stability. Do this exercise ten times for each side
- Army Crawls: Start with shoulders over the wrists, feet closed together with the body in a linear form. Afterwards, bend left arm into a forearm plank position. Your left hand should then be lifted and placed directly on the mat just below the shoulder and push with your hands, lifting self. When you get to the top, put your right hand on the floor below the right hand shoulder and push backwards to a complete plank. Repeat the process, taking the lead with you right hand in 36 steps
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- The second day involves four trying exercises which would as well take just about five minutes. With any limitation, you can carry out the exercises a second time.
- Break-dancer: bend till your hands can touch the ground comfortably and hips far apart, shoulders arranged across the wrists, back should be flat, knees should be 90 degrees bent andabs should be well-engaged. Lift a hand from the ground and do likewise for the opposite foot. Roll the hips as you kick leg to the alternate side. Afterwards, roll back the hips, kicking the alternate foot as you switch the hand placed on the floor. Repeat for 15 times per side.
- Skydiver: lay on the ground with legs stretched out and arms about 90 degrees by the head. Pull body off the ground, squeezing all to your back. Afterwards, lower the body to the initial position and repeat the process, holding for 30 seconds
- Dead-Bug: lay with your back, arms stretched out towards the frontal part of the shoulders. Bend the knees and hips towards a 90- degree angle. Fasten abs, pressing the lower part of the back to the ground. After a deep breath, stretch the left leg towards the ground slowly, bringing the right hand over the head as you exhale. Repeat 10 times
- Thread the needle: begin on one of your sides on the ground, elbow under the shoulders directly. Knees and feet arranged together. Lift hips into the side plank position with the free hand towards the sky. Use the free arm, threading it alongside the space beneath you, simultaneously rotating hips, and shoulders towards the ground. Repeat the process ten times for each side.
- On the third day, four exercises are required also, however, with a period of 6 minutes
- Crab-Kicks to superman: Sit on the floor, knees bent, feet stacked, hands behind you, fingers backwards. Lift the hips from the floor, kicking the right leg upwards and immediately let go to a superman pose. Raise legs and hands about 5 inches away from the floor, holding on for about five seconds. Then go back to the initial position. Repeat six times for each side.
- Star leg raise: lay the back, legs together yet straight, lifting them up towards the sky till the butt is no longer on the floor. Bring down the legs in slow motion till they are slightly above the ground level. Pause for a while then raise back up. Repeat ten times for each side.
- Side V-ups: lay with the side of the body, lower arm should be placed out before you while the other beside the head. Fold upwards towards the hip, raising the two legs simultaneously with obliques contracted during motion. Lower the upper part of the body and the two legs to the ground, repeating the exercise ten times for each side.
- Side: this involves a little bit of sit-ups while turned sideways. It side should be done ten times.