If you want to build core strength, you don’t need to spend hours doing sit-ups. You can strengthen your core in less than 20 minutes with just five moves and a dumbbell.
I’m a personal trainer but—like most people—I don’t enjoy pumping out endless sit-ups. So I pulled together this quick list of alternative moves that you can do.
They are all compound exercises, which means you’ll work multiple muscle groups and joints at the same time as strengthening your core.
Watch Maddy Biddulph’s core strength workout
How to do the workout
- Slow mountain climbers – 3×40 seconds
- Z-shape front raise – 3×40 seconds
- Overhead twist – 3×40 seconds
- Weighted bicycle crunch – 3×40 seconds
- Round the work – 3×40 seconds
All you need for this workout is a mat, a single dumbbell—make sure it’s a challenging weight for you—and some water. Don’t forget to spend five minutes warming up and the same amount of time cooling down after the main workout.
Do each exercise for 40 seconds, with 20 seconds rest in between. Repeat three times for a full circuit that takes just over 19 minutes (not including a warm up or cool down).
If you’re new to exercise you can reduce the exercise time to 30 seconds, and increase the rest time to 30 seconds, too. As you get stronger move to 40/20s rounds.
The exercises
1. Slow mountain climbers
- Start in a plank position. Your shoulders, hips and legs should all be in a straight line.
- Slowly, with control, bring one knee in towards your upper body, then return it to its original position. Repeat on the opposite leg.
Form tip: Stack your shoulders over wrists so that you’re not putting unnecessary strain on the wrists by having them too far forward or back.
2. Z-shape front raise
- Grab a dumbbell with both hands and assume a kneeling position. Lean back slightly, so that your body is at roughly a 45-degree angle from the floor.
- With straight arms, bring the dumbbell up and overhead, then bring it all the way down so it touches your legs.
Form tip: Lean back…
Read the full article here
