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11 Core Strengthening Exercises For Tight Midsection

75
circles – 2-3
25
time – 15-20 minutes
Evident result – 2-4 weeks
  • Workout plan: 3 three times a week, 2 weeks

Many of us equate core strength with a flat belly or six-pack abs. And while those may be motivating goals to you, there are so many more benefits that come from improving core strength than how your midsection looks, including improved posture, better balance, reduced back pain and easier breathing. Core strength training focuses on the muscles in the abdomen, hips, back and chest.

This core strengthening workout routine is comprised of the most effective exercises to tone your midsection. Try to make time for three 15- to 20-minute core-strengthening circles each week. It may be challenging at first, but stick with it. Once you begin strengthening your core, you will notice an improvement in the way you look, feel and move through your day. What’s more, you will be able to wear any bikini, because you will look great in it! You do not have to go to the gym, just do these exercises right at home. Be sure these exercises help you to be toned and healthy in no time.

Exercises For Tight Midsection

1. Jumping oblique twist: 60 seconds

Muscles engaged: abs, quads, obliques

Execution

  • Starting position: stand your feet together, extend your arms out the sides at shoulder height;
  • Jump and rotate your hips to the right and then to the left.

2. Plank: 30 seconds

Muscles engaged: abs, obliques

Execution

  • In the prone position, rest on your forearms and keep your legs straight and slightly apart. Form a straight line with your body;
  • Voluntarily contract the muscles of your torso;
  • Hold this position for at least 30 seconds

3. Mountain climbers – 30 seconds

Muscles engaged: Deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors

Execution

  • Starting position – assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms;
  • Your body should form a straight line from your shoulders to your ankles;
  • Lift your right foot off the floor and raise your knee as close to your opposite elbow as you can;
  • Return to the starting position and repeat with your left leg. Do this exercise for 30 seconds.

4. Leg lifts – 60 seconds

Muscles engaged: abs, quads, hamstrings

Execution

  • Starting position – lie on your back with your arms next to your sides;
  • Raise two legs simultaneously, up and down, raising your glutes a little. Do this exercise for a minute.

Tips:

Try to keep your legs straight, but your knees may be bent slightly

5. Hip rotation – 60 seconds

Muscles engaged: abs, quads, obliques

Execution

  • Starting position: stand with your feet shoulder width apart. Lift your arms straight out to sides at shoulder height;
  • Make circles with your hips, in one direction and then in the other.

Tips:

Make the amplitude as big as possible, especially on the sides, make the circles bigger.
As thighs move forward, you should exhale.

6. Side bends – 60 seconds

Muscles engaged: obliques, abs, deltoids

Execution

  • Starting position – stand up straight; your feet should be placed at shoulder width. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale;
  • Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

7. Booty shaking – 60 seconds

Muscles engaged: glutes

Execution

  • Starting position – stand with feet shoulder width apart;
  • Makes a circular movement with your hips and shake your buttocks. Do this exercise for a minute.

8. “Bad boss” – 60 seconds

Muscles engaged: abs, deltoids

Execution

  • Staring position – stand with feet shoulder width apart. Hold a pillow in both hands;
  • Lean back, lift arms above your head and then throw the pillow on the ground using all your strength. Do this movement for a minute.

9. Scissor jacks – 60 seconds

Muscles engaged: abs, quads, obliques, hamstrings, calves

Execution

  • Starting position – stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down;
  • Jump, and cross your right arm over your left above your head and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot;
  • Continue alternating sides and repeating this movement for a minute.

10. Advanced bicycle – 60 seconds

Muscles engaged: abs, quads

Execution

  • Lay on your back pressed to the ground lift your shoulders into the crunch position. Put your hands beside your head;
  • One leg is up and its knee bent, one leg is down;
  • Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. As your knee is close to your chest, touch it with the opposite elbow. Do this exercises for a minute.

11. Plank hip twists – 30 seconds

Muscles engaged: abs, obliques

Execution

  • Get in plank position;
  • Keeping your back straight, turn your right hip inward and tap it to the ground. Lift your hips back up and twist and dip to the left;
  • Keeping tapping your hips to the floor. Get as many twists in as you can in 30 seconds.

Resume

This core strengthening workout routine can be very efficient to make your midsection shaped, healthy, beautiful and sexy. Do these exercises regularly and you will notice fantastic results in weeks! You don’t need much space when doing these exercises, you may perform them right at home.

Do not forget to do other workout routines to engage other muscles of your body. Make yourself and your body happy.

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