[15 minutes a day] 5 core exercises to tighten the lower abdomen | Possible at home without equipment

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Core Strength: Whether you're training hard or playing with family and friends , fitness professionals are talking about the importance of "strengthening your core" even when you're living your daily life. Because there's a good reason for that.

Kurt Ellis, owner of a personal training gym in New York, says, ``Many of our daily activities are performed by transferring force through the core. If you have it, you will be able to obtain the ideal movement pattern and ideal posture."

◇Reasons why middle-aged and older people should do “core training”

According to Ellis, unfortunately, muscle mass decreases by about 3-8% every 10 years after the age of 30. And when you reach your 60th birthday … it seems that the tendency will be higher.

By maintaining a strong core, muscle weakness can be alleviated and ideal posture can be maintained. It also helps maintain balance and stability, which declines with age.

Please try incorporating this trunk training for middle-aged and older people. They're designed to be easy for people of all fitness levels, regardless of age. The movement sequence incorporates static and dynamic core training principles so you can get the most out of your session.

◇ No equipment required! How long and how many sets?

We recommend doing this no-equipment workout at least 2-3 times a week, either alone (it takes about 15 minutes) or as part of other strength training.

Perform each exercise for the prescribed time and number of sets. Breathe fully (inhale deeply and exhale fully) throughout the workout. Rest as little as 30 seconds between sets and rest for 1 minute before starting the next exercise.

◇What effect can I expect? Professional trainer devised 5 types of muscle training menu

[1] "Beast hold"

Strengthening upper body such as abs, shoulders and chest. Improved posture.

Start with your hands and knees (knees) on the floor, with your wrists under your shoulders and your knees under your hips. Squeeze your core and lift your knees 3-5 cm off the ground. Hold that position for 15 to 60 seconds, depending on your fitness level. Then slowly lower your knees to the ground. Repeat this for 2-4 sets.

Hook one leg 3-5 cm off the ground. Hold the position for 1-3 seconds, then return to the floor and repeat with the other leg. Furthermore, when you lift one leg, it is more effective to hold the opposite arm on your stomach at the same time.

[2] "Club to Touch"

Strengthening upper body such as abs, shoulders and chest. Improved posture. Strengthening hip flexors.

Start in a seated position with your feet on the floor at a 45-degree angle, your arms behind you, your chest up, and your shoulders pulled back.

As you lift your hips off the floor, simultaneously extend one leg and touch your toes with the opposite hand. Return your hands to the starting position and slowly lower your lower body to the floor.

Do the same for the other side. Alternate left and right for 10-16 reps, depending on your fitness level. Do 2-4 sets of this as well.

The beginning is the same, feet on the floor at a 45 degree angle, arms behind you, chest up, shoulders pulled back, and a seated position. As for your line of sight, please match your right hand. Keeping your feet on the floor, lift your buttocks off the floor as far as you can, while simultaneously reaching your left hand toward the ceiling. Then return to the starting position. Then switch left and right. Do a prescribed number of reps and sets.

[3] "Modified Star Plank"

Strengthen your shoulders, obliques and buttocks.

Start by lying on one side and stacking your feet together. First, bend both knees to about 90 degrees. Then place your elbows directly under your shoulders and your forearms perpendicular to your body, palms down. This is the starting position for the Modified Side Plank.

Press your knees on the floor and raise your opposite leg while bending it at 90 degrees to lift your hips off the ground. Hold that position for 10-30 seconds, then slowly return to the original position. Then switch sides and repeat. Do 2-4 sets.

【4】 "Kneeling high plank while stretching left and right arms alternately"

Strengthening upper body such as abs, shoulders and chest. Improved posture.

Start in a tabletop position on your hands and knees, with your wrists under your shoulders and your knees under your hips. Push your hips forward so that you form a straight line from your head to your knees. This is the "kneeling high plank" position.

"Push" the pelvis, tightening the core and alternating arms straight out at eye level, pausing for 2-4 seconds, then lowering the arms and knees into a high plank position. i will be back. Hold each arm for 20-60 seconds. Do 2-4 sets of this.

[5] "Forearm Plank with Alternate Three-Point Hold (Forearm Plank that alternates between 3 fulcrums)"

Strengthen the entire front core muscles from the upper body to the hips. Improve your posture and reduce discomfort in your lower back.

Lie on your stomach with your legs extended, your elbows under your shoulders and your forearms on the floor. Keeping your spine neutral, tension your elbows toward your legs and your legs toward your elbows, then lift with a forearm plank.

Staying firmly in this base position, extend your arms under your belly and hold for 2-4 seconds. Lower your arms back into the forearm plank position. Then do the same with the other arm. Repeat this alternately for 30-60 seconds. Do 2-4 sets in total.

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Source / BicyclingTranslation / Kazuhiro Uchida