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Do you want to strengthen your abs and define your whole core in barely 10 minutes? Then you really have to take a look at the Tabata-style workout that involves a lot of exercises targeting your abs, obliques, lower back, and a whole lot more. The video, with the link you find in this blog post, shows how to use the best core workouts to build your strength with just your own body weight: Best Core Workout for Beginners! Strengthen Abs, Back & Obliques. With a Tabata-style core workout, it becomes much easier to strengthen your abs, back, and obliques either you are a beginner or not! It just takes 10 minutes—so, you should really try it out!Here is an approach to core training that will not only strengthen your core but also increase your overall health and functional strength!
Table of Contents
- Introduction to Core Training
- What Is a Tabata Workout?
- Getting Started: Plank Position
- Side Plank for Obliques
- Switching Sides: More Side Plank Work
- Leg Raises for Lower Abdominals
- Flutter Kicks: Engaging the Core
- Bicycle Crunches for Oblique Targeting
- Supermans for Lower Back Strength
- Round One Recap and Importance of Planks
- Round Two: Plank to Side Plank Sequence
- Leg Raises and Flutter Kicks in Round Two
- Bicycle Crunches and Supermans in Round Two
- Preparing for Round Three: Modifications
- Final Round: Plank Variations
- Leg Raises, Flutter Kicks, and Bicycle Crunches: Final Push
- Wrapping Up: Strengthening Your Core
- Conclusion and Next Steps
- FAQs About Core Workouts
Introduction to Core Training
Core training is a crucial thing for everyone and is not only for the people who want to have six-pack muscles. The core is a group of muscle parts such as the abdominals, obliques, hip flexors, and the lower back. These particular muscles are significant in the preservation of posture, stability, and overall functional strength. When you bridge the gaps in those areas, you not only raise your level of athletic performance but also make the routine movements better and, consequently, you safeguard yourself from injuries.
When performing the core workouts, our vision is an entire approach that involves all aspects at once. It does not only relate to physical appearance; it is also crucial to the formation of the base that helps in carrying out all the physical activities. A solid core possesses greater balance, control, and speed, which makes it a necessity for both athletes and recreational sportsmen.
What Is a Tabata Workout?
Tabata exercises are a conventional HIIT (High-Intensity Interval Training) format of exercise which alternates between short intense exercise and brief rest periods. A Tabata workout is usually a four-minute workout that consists of eight rounds of work for 20 seconds each, followed by 10 seconds of rest. This training method is the one that takes the least time and is also a very effective way of getting rid of fat and increasing cardiovascular health.
Tabata’s flexibility is the main highlight. Literally, you can use this format with nearly any activity, thus it is personalized for your level and goals. Whether you are a starter or a high-level athlete, Tabata can be minimally changed to fit your requirements, thus it is an excellent option for the core workout.
Getting Started: Plank Position
The plank is a fundamental exercise that forms the backbone of many core workouts. It targets multiple muscle groups, including the abs, back, and shoulders. To perform a plank, start in a push-up position but rest on your forearms instead of your hands. Ensure your elbows are directly under your shoulders, and keep your body in a straight line from head to heels. Engage your core by tightening your abdominal muscles.
Stay in this position for 20 seconds. If you are a beginner at planks, feel free to modify it by dropping your knees on the ground but still maintain a straight line from your head to your knees. This way, you can slowly develop your strength.
Side Plank for Obliques
Side planks are an amazing exercise that especially works the oblique-abdominal muscles; obliques play an important role in rotation and balance. For a proper side plank, lie on your side with your legs parallel and your elbow right under your shoulder. Push your hips up to the ceiling such that your body forms a straight line from your head to your feet. For extra balance, you can stretch your hand free arm upwards.
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Balance for 20 seconds on the side plank. If you find it too hard, then you can rest the bottom knee on the floor for support. This adjustment enables you to actively work on the obliques and keep the proper form at the same time.
Switching Sides: More Side Plank Work
After finishing the first side, it is necessary to turn to the opposite side to assure that both obliques are equally engaged.Behold the similar arrangement as well as technique as in the first side plank. This equilibrium is vital for the formation of a powerful and well-balanced core.
Stay in this position while focusing on your alignment and breathing for another 20 seconds. It is important to keep your core active the whole time for this exercise to maximize its benefits.
Leg Raises for Lower Abdominals
Leg raises are a great workout for the lower abdomen due to their effectiveness. To do this activity, first, you should lie on your back straight with your legs extended. Then, you should put your hands under your glutes for support, making sure that the lower back stays pressed against the floor. Meanwhile, you should keep the lower back pressed against the floor. Your legs should be raised slowly towards the ceiling as you exhale without lifting your back from the ground.
Gradually go back lowering your legs without letting them touch the floor and do the same for 20 seconds more. In case this is too difficult for you, you may slightly bend your knees or lower them to a more comfortable height.
Flutter Kicks: Engaging the Core
Another great exercise to train the lower abs and hip flexors is by doing flutter kicks. To perform flutter kicks, lie on your back with your hands under your glutes. Place your legs above the ground and alternate somatoform movement kicking them up and down in a controlled motion.
Concentrate on maintaining a firm core during the exercise. While the primary focus of this exercise is on the abdominal muscles, it also has a positive impact on your overall body coordination and stability.
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Bicycle Crunches for Oblique Targeting
The obliques can be targets of bicycle crunches; also, the upper abs can be worked using these. The first thing to do is to wear a mat and lie down on your back with your hands tucked behind the head. Next, raise your legs in the air, keeping your knees bent at an angle of 90 degrees.
The first movement is a bicycle sit-up which initiates the movement by bringing one knee to your chest while you twist your torso to the elbow to the opposite leg. Alternate the sides as a cyclist would, keeping the movement continuous. After 20 seconds of exercise, be sure to control the movement and keep the proper form.
Supermans for Lower Back Strength
Apart from core training, superman exercise is crucial for strengthening the lower back. This is performed by lying on your stomach on the ground with both arms in front of you. At the same time, lift your arms, chest, and legs off the ground, and squeeze your lower back muscles.
Maintain this position for a while before returning to the initial position. This exercise is not exclusive to developing lower back strength, but it is also beneficial for increasing stability and overall posture.
Round One Recap and Importance of Planks
Post the first round, it is very much needed to think about the significance of planks for your core workouts. The planks activate all core muscle group, which is necessary for stabilization and building strength. These are gyms’ all-time favorite, and you can do them in your workout anytime-in your warm-up, in the, or even as a standalone exercise.
Performing planks often is a good way to build your core muscles, which will positively impact your performance in all sports. They are the major movement that helps you to create a good body posture, not to mention decreasing the chance of injury, which is why it makes them indispensable to all of you who want to strengthen your abdomen and core.
Round Two: Plank to Side Plank Sequence
We are now more entrenched in our second round of the strengthen abs workout which will be a more advanced version of the first one. In addition to the plank, which we will be repeating at the beginning of the workout, core engagement is still the key thing to remember. You have to keep in mind that the plank not only works your abs but also involves your entire body which is essential for all the next movements to be performed effectively.
Is that okay? Let’s get set to do some activities. Hold a plank for 20 seconds. Your body should be in a straight line from your head to your heels. In case you find it difficult, don’t forget to keep your knees on the ground for support.
Transitioning to Side Plank
Following the plank, we will proceed to our side plank. The side plank is a very good exercise for the obliques, thus, you can have a strengthened core workout. Ensure your elbow is directly beneath your shoulder, and lift your hips high. Hold this position for twenty seconds. If you need a modification, placing your bottom knee on the floor will give you additional support.
Leg Raises and Flutter Kicks in Round Two
The subsequent exercise in round two will be leg raises that focus on the lower abdominals. To do this, lie straight on your back, support your arms under your glutes, and lift your legs straight towards the ceiling. This action is one of the main three exercises for strengthening the lower part of your core. Ensure you perform the motion in a controlled manner to prevent your back from hurting.
Right after the leg raises, we will do flutter kicks. This exercise continues to strengthen the lower part of your stomach and also involves your hip flexors. Lay your legs slightly above the ground and fluctuate kicking them as if you are swimming. Not only does it develop your strength but also your coordination.
Bicycle Crunches and Supermans in Round Two
Subtle movements of your body as you perform the reverse cycling motion during the bicycle crunches should be prisotne at all times. As such, you should turn your torso to the side to lift your elbow to the opposite knee. The goal of this exercise is to train your obliques and upper abs at the same time. Do remember that you should always maintain a smooth and controlled motion.
To conclude the second round, we will do supermans, which are a must for the lower back and core strengthening. While lying on your stomach, you need to lift your arms and legs at the same time by tightening your lower back muscles. The exercise is very beneficial for the core workout that focuses on the posterior chain by being balanced in the core.
Preparing for Round Three: Modifications
As we warm up for the third round, why not think about the changes that you can make to the core workout to make it more intense? For the plank, you can put in a forward and backward rock so that you core is engaged even more. Besides, this will be your test on stability and control.
During the side plank, you can also add hip dips by lowering your hip down to the ground and then lifting it back up. This makes it more difficult for your obliques.
Final Round: Plank Variations
We will kick off our final round with the plank once again. This time, if you want, just try forward and backward rock. It is a brilliant way to work out your core dynamically. Be sure to maintain tension in your whole body and move your body in a controlled manner.
Side Plank Challenges in Round Three
Incorporating hip dips while transitioning to side planks would be a fantastic addition in this moment. Move your hip down to the ground and raise back up. This modification increases the intensity of the work done on the obliques and also, it is very useful for the stability of your core.
Leg Raises, Flutter Kicks, and Bicycle Crunches: Final Push
Leg raises are very effective workouts for abdominal muscles. If you are a beginner at this workout, you can try keeping your arms extended overhead instead of placing them under your glutes. Besides keeping your arms overhead, it helps you challenge your core stability better. While you are in this position, check to see that your lower back is pressed to the floor.
Keep your toes elongated in flutter kicks and speed up your pace to have a more intense workout. This will effectively engage your lower abdominal muscles and hip flexors.
When performing the bicycle crunches, you will need to completely stretch your legs out while doing the pedalling motion. This will increase the difficulty and of course, will help you to engage your core in the most effective way.
Wrapping Up: Strengthening Your Core
Congrats on finishing the workout! This strengthen abs workout has not only targeted your abs but your entire core effectively. A core that is strong is crucial for overall health and functional strength in daily activities. Always remember that!
Incorporate these exercises into your routine regularly to continue building strength and stability. Don’t forget to check out our Core Yoga guide for more tips and exercises!
Conclusion and Next Steps
As you finish up, take a moment to reflect on how your body feels. Acknowledge the effort you’ve put in to strengthen your core. To further enhance your progress, consider integrating other core-focused workouts into your fitness regime. Explore our Best Core Workout for Beginners for additional guidance.
Keep being disciplined and do not forget that every little move you make is adding up to your physical and mental strength!
FAQs About Core Workouts
- How often should I do core workouts? Aim for 2-3 times a week to allow your muscles to recover.
- Can I do core workouts every day? While it’s possible, ensure you listen to your body and allow for rest days to prevent overtraining.
- What other exercises can I add to my routine? Consider adding planks, Russian twists, and mountain climbers for variety.
- Are there modifications for beginners? Yes! Focus on proper form and gradually increase intensity as you gain strength.
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