core workout pyramid at home

Core Workout Pyramid: At Home

Core Workout Pyramid: At Home

 

Getting in shape never required a gym or equipment although it does help. For some of us, gyms might be closed or we might just not have the luxury or the time to go to the gym. Therefore, it is best to just do what you can. Home workouts are actually really beneficial because you can do them anywhere, anytime, and you can take your own pace.

 

Here’s the workout!

 

Core Workout

 

  • 1 min Plank
  • 20 Weighted Sit Ups (Dumbbell optional)
  • 30 V-Ups
  • 40 Russian Twist (Medicine ball optional)
  • 50 Abmat Sit ups (Abmat optional)
  • 60 Bicycle Crunches
  • 70 Oblique Raises
  • 80 Mountain Climbers
  • 90 Flutter Kicks







Keep in mind to make sure your abs are engaged throughout the workout! Now let’s go over the movements!

  • 1 min Plank: 

With your forearms on the ground forming a 90-degree angle with your upper arm, keep a straight back and hold the position on your feet in the ground and engage that core! 

 

  • 20 Weighted Sit Ups (Dumbbell optional): 

Lay on your back with knees bent and feet on the ground. Engage your upper body to sit up for your chest to meet your knees, back down on the ground and repeat. Optional: Holding a dumbbell on your chest and engaging your abs to sit up for your chest to meet your knees. Repeat

 

  • 30 V-Ups: 

Lay on your back with your arms overhead. Engage your core, bring both your feet and arms up to form a V at the top of the movement, and back down on the ground. Repeat

 

  • 40 Russian Twist (Medicine ball optional): 

In a sitting position with your legs straight, engage your core and lend your upper body back so only your butt is touching the ground (your feet should rise off the ground.) Bring your hands together and imagine your holding a ball and twist your upper body side to side with the imaginary ball touching each side of the ground. Optional: Use a medicine ball and touch each side of the ground while twisting.

 

  • 50 Abmat Sit-ups (Abmat optional): 

Lay on your back. Optional: if you have an abmat put it under your back for support. Bend your knees up while your feet flat on the ground. Engage your core and move your upper body to meet your knees and move your upper body back down on the ground and repeat.

 

  • 60 Bicycle Crunches: 

         Lay on your back with your arms at your side, raise your knees up to form a 90-degree 

         angle and perform the bicycle motion. 

 

  • 70 Oblique Raises: 

           Lay on one side, put your forearm in the ground on your side, with one foot on the of the  

           other and dip your hip down and bring it up. 

 

  • 80 Mountain Climbers: 

           In a plank position, bring your right knee up to the right side of your chest, and bring it   

           back down and the same time you bring your left knee to the left side of your chest.   

           Repeat.

 

  • 90 Flutter Kicks: 

Lay on your back with your head slightly elevated and engage your core, flutter both your feet in the air about 6 inches from the ground. 



Things to consider: 

Warming up before the workout using a jump rope, a bicycle, or just running. You should also have the right equipment if you’re planning on using it. Make sure you have a mat or some kind of protection and wear the right workout gear. 

 

You can rest anywhere from 60 seconds to 120 seconds depending on your fitness level, but always rest as little as possible to keep your heart rate elevated and your abs engaged throughout. 


 

 

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