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20-Minute Tabata Core Workout

09/ 07/ 2016

 

Whether you’re referring to a planet, fruit or human anatomy, the core is a vital, central component. Definitions of “core” often include words like “foundational” and “essential.”

When it comes to the human body, the core is arguably the most important group of muscles.

The following exercises can be done alone or at the end of a long workout. Either way, it takes just 20 minutes to strengthen and develop the essential foundation of your body.

Note: The following exercises should be done as a Tabata workout. Perform each exercise for a total of four minutes, alternating between 20 seconds of high intensity and 10 seconds of rest.

 

Tabata Core Work Out

 

1.Scissor Kicks (4 minutes)

2.Plank Step-Ups (4 minutes)

3.Heels High (4 minutes)

4.Mountain Climbers (4 minutes)

5.Russian Twist (4 minutes)

 

1.Scissor Kicks

 

a.1

b.2

 

Lie on your back with your hand underneath your butt. Keep your legs straight; lift feet approximately six inches off the floor. Kick your legs out to the sides and return them back to the center. Continue this pattern. Focus on keeping your legs straight throughout the movement.

 

2.Plank Step-Ups

 

a.1

b.2

c.3

d.4

 

e.5

 

Begin in a forearm plank position with your elbows directly under your shoulders. Move one hand at a time into a push-up position. Move back to the forearm plank position one hand at a time. Repeat the sequence. Switch the side you start with each time.

 

NOTE: Avoid rocking side-to-side. Keep your hips steady and facing the ground.

 

  1. 3.Heels High

 

a.2

b.1

 

Lie on your back with your arms by your side and legs straight and slightly off the ground. Bring your knees toward your chest, and subsequently push your heels upward in a straight line. When pushing your heels upward, attempt to keep your legs straight and perpendicular to the ground. While maintaining control, lower your legs back to the starting position before beginning the next rep.

 

4. Mountain Climbers

 

a.MCa

b.MCb

 

Begin in the top plank position on your hands and feet. Keeping your arms straight, and alternate bending your knees and bringing them forward as close to your hands as possible. Focus on maintaining a flat back throughout the movement.

 

NOTE: The above demonstration is tailored for beginners. To increase the intensity, pick up the speed and jump your feet forward as you alternate legs.

 

REMEMBER!

Alternate between 20 seconds of high intensity and 10 seconds of rest for 4 minutes.

Perform work out in Tabata fashion.

Rest for 1 minute between each exercise.

 

Source

http://www.active.com/fitness/articles/20-minute-tabata-core-workout

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