Here is another no-equipment workout that you can do in 30 minutes or less. These core exercises are designed to get you moving and build strength, ultimately boosting your mood and health. Before starting any workout plan, be sure to talk to your doctor and read the waiver below to ensure you are cleared to exercise. Now, let’s get moving!
Get to know your Core
Your core is made up of several muscles in your abdomen, lower back, and legs. These muscles act as a stabilizer and help transfer force in everyday movements. Weak or low core stability can increase your risk for injury, whether you exercise regularly or sit all day.
The exercises below are designed to build a foundation and enhance the strength of your core. Perform the number of reps provided in the infographic below. To brace your core, tuck your hips forward by squeezing your butt. Imagine pulling your belly button towards your spine. Do not forget to breathe! Inhale when relaxing and exhale when you squeeze your muscles to complete the movements. Try to fit at least one round of core strengthening exercises in the morning and evening to get started, then gradually work up to more sets.
Need a modification?
If you are in pain during a specific exercise, substitute with an exercise that feels more comfortable to you. Try crunches or simply bracing your abdomen for the designated reps.
REBEL Challenge: complete 3-5 rounds of this workout three days this week.
Bonus Point: Add in the Total Body Chair Workout 1 day this week.
Myth of the Week – Crunches help with weight loss
Crunches and squats will not directly reduce fat in the core and legs! These exercises are designed strengthen your legs and core. Gaining strength helps alleviate back pain and makes lifting everyday items like groceries much easier. Combining this workout with a well-rounded REBEL eating plan will help you feel and move your best.
Always consult your physician before beginning any exercise program. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
Contact us today to make an appointment with one of our REBEL Dietitian Nutritionists. Give us a call at 301-474-2499 or visit our contact us page.
Contributions by Megan Solloway RD, LD, CPT.