Zita's 10 minute Core Workout www.zita.co.uk
Zita s 10 Minute Bodyweight Core Workout Here are some of my favourite core exercises* to help flatten your stomach and create a strong body that supports movement - often back pain is caused by weak core muscles so it is vital that we all do some specific core work each week. If you are suffering with serious back pain be cautious and maybe try some Pilates classes as they are a great way to learn about your body and strengthen it from the centre. *If you have a medical condition or injury please consult your medical practitioner before performing any of the exercises below. The order of the exercises is important to get the most out of your 10 minutes as it allows some muscles to rest whilst we work others but there is no official rest in this workout (just enough time to move into the next exercise) so you get more bang for your buck, however if you are a total beginner add in some rests where you need to and build up. 1. PLANK BUILDER (or High to Low plank) - 45 seconds Start in normal elbow plank position - body aligned, head in line with spine, head forward of hands, abdominals braced, pelvis in neutral and hips not sagging or stuck up in the air, weight forward so you are resting on your toes. From here put your right hand where your elbow was and push into the right hand to lift your body higher and then put your left hand where your left elbow was so you end up in a high plank position, hands under shoulders (not in front). Then put your right elbow where your hand was and same with left so you go back to the low plank position. Repeat using the left hand side and then continue for as long as you can keep good technique. Be sure to keep your hips as still as possible without wiggling side to side by bracing your core. The exercise is tough so if you are a beginner you may be better to just hold the elbow plank position for 30-60 seconds.
2. ALTERNATE LEG LOWERING - 45 seconds Lie on back with legs straight up in air, belly button scooped in and slowly lower 1 leg to the floor without letting back arch by keeping lower back slightly pushed into the floor. Bring leg back up and lower the other leg. If this is too hard bend the knees and perform with bent legs. You can keep your head on the floor to emphasise the lower abdominals more or bring you head and shoulders off the floor to work the upper portion of the abdominals as well. Try to do both to get a balanced workout 3. SIDE PLANK - 30 seconds each side Lie on your right side, feet, hips, shoulder and head aligned. Place your right elbow close to your right hip and push your hips off the floor to balance on the elbow. Make sure that the elbow is directly under your shoulder and not under your ear (stop and reposition yourself if you need to). Brace your abs, squeeze your bottom (glutes) and squeeze your shoulder blades together whilst pushing into the right elbow to keep the hips up. Breathe and hold.
If this is too hard then try the 3/4 version which is on your knees (as shown). If you find the side plank easy then you can also lift your top leg up and hold to make it more challenging. 4. SKYDIVER - 45 seconds in between each side of the side plank This exercise gives your abdominals a rest whilst working the very important, and often weak, glute, hamstrings and back muscles. Lie face down with arms by your side, palms facing down, as shown, squeeze your bottom, tighten your hamstrings, gently pull in your belly button and lift your feet off the floor whilst also lifting your head, arms and chest off the floor, squeezing your shoulder blades together and stretching your hands towards your feet. Keep breathing and keep everything tight and strong - you may find this exercise harder than it looks! 5. BICYCLE ABS - 45 seconds This exercise targets your oblique muscles and you should really feel the burn. Lie on your back and lift your feet off the floor. Place your hands by your ears or at the back of your head and lift your shoulders and head off the floor. Bring the right knee towards you as your bring your left elbow to touch it. At the same time straighten your left leg away from you without letting your lower back arch. Switch sides and straighten your right leg as you bring your right elbow to touch your left knee. Ensure you really twist and lift your shoulders off the floor to benefit from this exercise and if it is too hard at first then keep your legs bent and don t lower them too close to the floor but if you find it ok (and want that sixpack for summer) then make sure your leg straightens and almost touches the floor as shown.
Keep breathing and keep pulling your belly button in towards your spine. Repeat all the above exercises one more time and you have done your 10 minute core workout - good job! But there is more Here is a bonus exercise which also challenges your core muscles but best of all it elevates your heart rate, gets the blood pumping and burns some calories - the burpee is an exercise that people (me included) love and hate! Good news is that with a few variations we can make it suitable for anyone no matter what your fitness level. The regular version is a 3-4 part movement. 1. Hands on the floor, jump the feet out behind you into a plank type position (photos 1 & 2) 2. Jump the feet back in with bent knees and at same time start to jump up, hands above the head (photos 3 & 4) 3. Return hands to floor and repeat. Make sure you keep your abdominals pulled in to keep your core strong We can make it more challenging by adding in a press up when you are in the plank position and we can make it easier in a couple of ways - first way is by putting your hands on a low step, eg bottom of the stairs. The other way to make it easier and a great low impact alternative for people who haven't exercised for a while to start with is to step each foot out into plank and step them both in rather than jumping, and also to just stand up and raise hands above head rather than adding in the jump. Top tip - why not clap your hands at the top as it means you can t cheat! Why not add a burpee finisher to your core workout - do as many as possible for 20 seconds then rest for 10 seconds, repeat for up to 8 rounds so 4 mins work in total. Well done! Now go drink a large glass of water and have a healthy day :) If you would like more help with your health and fitness and are unable to attend Zest Bootcamp classes in Bath then why not try my new online programmes coming soon. Enjoy Zita x ps A good body starts in the kitchen so you can do this core workout to get stronger but it won t make your waistband much looser which is why nutrition is included in all our programmes :)