15-minute workout for a strong core to do at home

If you are looking for a short but intense total body workout that will hit every part of your body you need to perform this workout three times a week. It is time to forget gyms, expensive equipment and hours of exhausting fitness routines. By using these effective exercises you will get your body tip top in no time. So if you are interested in using this total body workout you should scroll down to see how to perform them correctly. Read it carefully in order to avoid injuries.



#1. Burpee

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– Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.

– Jump both feet back so that you’re now in plank position.

– Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.

– Push up to return to plank position.

#2. Donkey kicks

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– Position yourself on all fours on a mat. Position your hands underneath your shoulders and place your knees under your hips.

– Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.

– Lower the knee without touching the floor and repeat the lift. Once you’ve completed the reps on the right leg, switch legs.



#3. Sumo Squats

Dumbbell Sumo Squats | 11 Effective Exercises to Transform Your Flat Butt |  POPSUGAR Fitness Photo 3

– Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.

– Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.

#4. Spiderman Plank

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– Start in an elbow or full plank.

– Draw one knee to the outside shoulder.

– Return to plank and repeat while alternating sides.

#5. Leg raises

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– Sit or lie down on you back with your legs straight out in front of you.

– Bend the knee of your non-operated leg to a 90-degree angle keeping your foot flat on the floor.

– Slowly lift the operated leg six inches off the floor.

– Hold for three seconds. Lower your leg to the floor.

#6. Upright Dumbbell Rows

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– Holding a dumbbell in hands, stand with your feet shoulder width apart.

– Lift the dumbbells straight up in single smooth movement until they are just below your chin.

– At the top of the movement, flex or squeeze your biceps and forearms.

– Return to the starting position slowly to keep tension on the muscles.



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