No time? Don't feel like going to the gym in the rain or snow? There are no excuses for this 7-minute core workout at home. Hop hop, let’s get to work.
You only train for 7 minutes and still make progress. That sounds like music to your ears, doesn't it? With this workout you really only work up a sweat for 7 minutes. Easy!
The workout below is specially focused on your core. You train your abs, lower back muscles and buttock muscles. The only thing you need is a mat.
Start warming up before you start the workout. In total we are going to do 7 different exercises which we each do for 50 seconds. You will have 10 seconds between the different exercises to rest and take the right starting position for the next exercise. After 7 minutes you will be ready. The fanatics among us will make it a 15 minute workout. They take a minute break after the 7 exercises and then repeat all the exercises from the beginning.
Exercise 1: Mountain climbers
We immediately start with an exercise of which the heart rate will rise considerably: the mountain climbers. Stand up like a plank with your hands under your shoulders. Pull your right knee up to your chest and put your foot back. Then pull your left knee up to your chest and put your foot back. The pace is up to you. The faster, the heavier. Repeat this exercise for 50 seconds. Take 10 seconds rest.
Exercise 2: Planking
Make a plank on your hands and toes or on your elbows and toes. Tighten your abs and make sure your back is straight. Hold this for 50 seconds.
Exercise 3: Side planking
Make a side plank on your elbow and the side of your foot. Put your hand in the air. With this exercise you train the oblique abdominal muscles. Keep your abs tightened and make sure you don't sag. After 25 seconds you change sides.
Are you okay? We're almost halfway there.
Exercise 4: Superman
Get down on your knees and put your hands under your shoulders and your knees under your hips. Stretch your right leg back and the left arm forward. Make sure your arm, body and leg form a straight line. After 25 seconds, return to the starting position and then stretch your left leg back and your right arm forwards. Keep this up for 25 seconds.
Exercise 5: Sit-ups
Lie with your back flat on the ground, bend your knees and put your feet flat on the ground. Cross your arms across your chest and put your left hand on your right shoulder and your right hand on your left shoulder. Come up as far as your elbows touch your knees. Slowly lower yourself again until your back touches the floor. You will notice that the slower you perform this exercise, the more intense it is.
Exercise 6: Bridge
Lie in the same starting position as exercise 5 (back flat on the ground, knees bent and feet flat on the ground). Cross your arms over your chest. Then lift your buttocks off the floor until your back is completely straight. Slowly sink back to the starting position. Keep your abdominal muscles tightened during the exercise. Keep this up for 50 seconds.
Exercise 7: Parachute
Lie flat on the ground with your arms stretched out above you. Push your hips against the ground and lift your legs and chest a little bit off the ground. Keep this up as long as possible. If it is too heavy, you can always go back to the starting position. After a few seconds pause, try again until the 50 seconds are up.
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