The Simplest 20-Minute Core Workout

Tess De Paula

September

2020

It’s easy to let exercise fall by the wayside during COVID-19 quarantining - we get it! But moving your body every day is critical to both your physical and mental health. And building your core strength is a simple and easy way to get back in the groove of exercising.

Why? Core muscles are the base of support for our entire body - think of it as the tree trunk that holds its ground and supports the sprawling branches that are your arms and legs. This stable base keeps you erect and upright even when you’re sitting still but is even more important when you start moving. Without a strong core, your body will try to overcompensate with other muscles, which can lead to injuries including most commonly lower back pain (sound familiar?).

Try integrating this simple, 20-minute core workout into your routine 2-3 times a week and get back to feeling healthy and strong as ever in just a few weeks.

Set 1:

(30 seconds) Plank *tip- focus on creating a straight line from your shoulder to your ankle
(30 seconds) Right side plank (done on left forearm only with feet stacked on top of each other. Right arm should reach straight up from the shoulder)
(30 seconds) Left side plank (done on right forearm only with feet stacked on top of each other. Left arm should reach straight up from the shoulder)
(30 seconds) Plank *tip- focus on creating a straight line from your shoulder to your ankle

Do 3x with a 30 second rest between repetitions

Set 2:

(30 seconds) right bridge (start on your back with feet flat on the ground, elevate your hips so you have a straight line from your shoulders to hips to knees, then extend right leg straight)
(30 seconds) left bridge (start on your back with feet flat on the ground, elevate your hips so you have a straight line from your shoulders to hips to knees, then extend left leg straight)

Do 3x through, then rest for 30 seconds

Set 3:

(30 seconds) Right super dog (Start on all fours, create a table top position with your back. Extend your right arm and left leg, hold)
(30 seconds) Left super dog (Start on all fours, create a table top position with your back. Extend your left arm and right leg, hold)

Do 3x through, then rest for 30 seconds

Set 4:

55 second superwoman (Lay on your stomach with arms/legs extended, lift arms, chest and legs off the ground as if you were trying to balance on your hips, hold)
5 second rest

Do 3x through, then rest for 30 seconds

Set 5:

2 minute pushup hold (Push up position, hands should be directly under the shoulders, hold position)

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According to the National Strength and Conditioning Association, a warm-up is defined as “preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport”. Designing an adequate warmup is usually dependent on the athlete’s needs, goals, and abilities.¹ The goal is to mentally and physically prepare the athlete for a training session or competition; while reducing the risk of injury. Benefits of a well designed warm-up are as follows:² Psychological readiness and preparation Increased blood flow to active muscles Increased strength and power output Improved joint range of motion Increased core temperature Enhanced oxygen delivery Faster muscle contraction and relaxation There are many warm-up procedures that a coach or athlete may implement into their training routine. Learning about the advantages of different procedures is crucial to building an effective warm-up specific to yourself or another individual. This article will discuss traditional procedures like static and dynamic stretching; as well as some newer modalities aiding in the speed and effectiveness of a warmup.

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