Swap sit-ups for a fresh set of five core-strengthening workouts
In just over 19 minutes, you can strengthen your core with a challenging workout that includes five compound exercises. This workout, detailed in a guide, is designed to work multiple muscle groups and joints simultaneously, while also enhancing your core strength.
The workout consists of slow mountain climbers, Z-shape front raise, overhead twist, weighted bicycle crunch, and round the world. Each exercise is done for 40 seconds, followed by a 20-second rest period. The circuit is repeated three times.
The Z-shape front raise involves grabbing a dumbbell with both hands, assuming a kneeling position, leaning back slightly at a 45-degree angle, and bringing the dumbbell up and overhead before bringing it all the way down to touch the legs. For this exercise, lean back only as far as feels comfortable and tuck your toes under your feet to avoid getting cramp. If the exercise becomes too much for your core with your feet off the floor, put them down.
The weighted bicycle crunch requires grabbing a dumbbell, lying on your back, bringing the dumbbell up towards the ceiling, lifting your head slightly and hovering your legs off the floor, bringing one leg in towards your chest, returning it to the original position, and bringing the other leg in towards your chest. Remember to have your head and shoulders off the floor can put a strain on your neck, so if it gets uncomfortable or painful in any way, just drop your head down for a few seconds to reset.
The overhead twists exercise requires grabbing a dumbbell, sitting on the floor with legs out in front, bending knees and hovering feet off the floor, twisting to the side and letting the weight dip towards the floor, returning to the central position, pushing the dumbbell up and overhead, then bringing it back down to the stomach again, twisting the dumbbell to the other side, and repeating. A form tip for this exercise is to brace the core and allow your gaze to follow the direction of the weight.
The round the world exercise starts in a kneeling position, with the dumbbell clasped in front of you, and involves moving the dumbbell around your mid-section without allowing your torso to move. A form tip for this exercise is to not hold your breath and take your time doing the exercises with control and good form.
The slow mountain climbers exercise, a classic move, is included for its ability to work the entire core. Form tips are provided in the guide for this exercise.
It's important to note that warming up and cooling down are essential parts of the workout. Also, a challenging weight dumbbell is needed for the workout. For beginners, the exercise times can be reduced to 30 seconds with increased rest periods of 30 seconds.
Building core strength does not require hours of sit-ups. This quick workout can help with basic tasks like carrying groceries or walking up the stairs, and it can also strengthen the lower body. The author of the workout guide, who hints at living in North Friesland, Germany, suggests that core strength is important for postural control and stability, as it gets fired up during any physical activity, and a weak core can cause lower-back pain or injury.
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