Personal trainer and author Tally Rye is back with a new workout to help you stay active during lockdown.
This week, Tally has shared five moves that target your core strength, to you build muscle in your stomach and improve your balance.
‘How many times have we done endless crunches hoping to strengthen our core muscles?’ says Tally.
‘Well, often those are not the most effective at working the deeper abdominal muscles, and it’s those muscles we want to target to help build a strong and stable core.
‘The benefits of core strength mean that we are able to find more stability and control when working out, which reduces risk of injury. It also provides strength and support when sitting at our desk all day which can help reduce feelings of discomfort.
‘So why not try this core workout or add these into your own home workouts.’
Core workout you can do at home
Deadbugs x 12
Lie on your back, with your legs in the air, bent at 90 degrees.
Your upper back is just off the floor, and your chin tucked in with both arms reaching straight above.
Extend the right arm, and left leg at the same time, before coming back to the middle and repeating with the opposite arm and leg.
T-Twist plank x 12
Start in a straight arm plank with feet hip width apart.
Then shift the weight onto the left hand, rotating the body 90 degrees, so you are in a side plank position -your hand should be beneath your shoulder and you have moved from being on your toes to the side of your feet.
Reach up with the right hand and let your eyes follow, before bringing the hand back down and moving the body back into a high plank before repeating on the other side.
Lying leg raises x 10
Lie flat on your back with the arms extended above the chest as well as your legs (straight) extended above.
With control, lower the legs down as far as you can with good form.
Then keeping both legs together, raise them up with energy to meet your hands and the extra momentum should mean your lower back comes off the ground.
Then from there, begin to slowly lower the legs down and repeat.
Plank shoulder taps x 20
Try this in a kneeling or full plank.
Bring your right hand to tap the left shoulder, keeping the body as still as possible and avoiding rotation, then with the left hand tap the right shoulder.
Slow mountain climbers x 20
No jumping here!
This is about slowing the mountain climber down to find control and to challenge the core.
In a high plank, slowly bring the right knee to the chest and extend back before repeating with the left knee.
Do you have any good workout tips for lockdown? We want to hear from you.
Get in touch: metrolifestyleteam@metro.co.uk.
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source https://metro.co.uk/2020/05/16/lockdown-fitness-killer-core-workout-stronger-abs-12709418/
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