A 20-Minute Core Workout That’ll Hit Your Entire Body

Health Information Relationships


If you’ve set aside some time for a 20-minute core workout, you might be thinking about all the dedicated “abs moves” you could squeeze into that routine. But if you have 20 minutes to work your core, the best bang for your exercise buck is going to be moves that work your entire body instead.

That’s because when you perform compound exercises—movements that work multiple muscle groups across more than one joint—your core has to remain stable so the muscles you’re intending to work can actually do what they need to do, ACE-certified personal trainer Sivan Fagan, C.P.T., owner of Strong with Sivan, tells SELF. So while you’re hitting your other muscle groups, your core is also working, too.

Think of it like this: If you want to push weight over your head, like in an overhead shoulder press, your spine is tempted to flex forward under the weight—so your core needs to fight that and fire to keep you stable, says Fagan. This is called anti-flexion, and it’s a type of anti-movement that really challenges core stability.

There are other types of anti-movement, too, including anti-rotation, where your core resists twisting, anti-extension, where you resist the hyperextension of your lower back, and anti-lateral flexion, where your core resists bending from the side.

A solid core routine should include both anti-movement moves and movement moves, says Fagan. Most traditional “abs moves” already check the movement box—think crunches, V-ups, and mountain climbers—which is why spending time on anti-movement core moves is especially important.

In this 20-minute core workout Fagan created for SELF, you’ll be doing just that: You’ll work on big, compound moves that really recruit your core to fire to keep you stable, as well as a couple dedicated abs moves to isolate your core region even more. The result? A quick, full-body workout in circuit form that’s surprisingly challenging for your core.

All you need is 20 minutes and some dumbbells to work your core—and the rest of your body, too.

The Workout

What you need: An exercise mat for comfort and some dumbbells. You may want a lighter set for the reverse fly and a moderate set for the other two moves.

PropellerAds

Exercises

  • Curtsy lunge
  • Push-up
  • Single-leg reverse fly
  • Squat to overhead press
  • Plank tap

Directions

  • Complete 30 seconds (per side) of the curtsy lunge and single-leg reverse fly, 45 seconds of the push-up and squat to overhead press, and 1 minute for the plank shoulder tap. Perform in a circuit format, trying not to rest between moves. After all five moves are completed, rest for 1 to 2 minutes. Complete 3 rounds total.

Demoing the moves below are Cookie Janee (GIF 1 and 3), a background investigator and security forces specialist in the Air Force Reserve; Erica Gibbons (GIF 2), a California-based personal trainer and graduate student becoming licensed as a marriage and family therapist; Rachel Denis (GIF 4), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records; and Nathalie Huerta (GIF 5), a coach at The Queer Gym in Oakland, California.

https://www.self.com/gallery/20-minute-core-workout-with-weights

To Find More Information, Go To Saubio Digital And Look Up Any Topic

Please follow and like us: Share This Post


Take a look at our comprehensive guide to the best and most popular information ebooks and products available today on Detoxing, Colon Cleansing, Weight Loss and Dating and Romance. They are all in one spot, easy to find and compere to make a quick selection for the product that best fits your needs or wants.

So browse through a category and make your  preferred selection and come back here to read  more choice articles and get a few more helpful tips on ways to help your enhancement.



Detoxing Reviews

Best Body Detoxification Guides & reviews





Colon Cleanse Reviews

Best Colon Cleanse Guides & Reviews





Weight Loss Ebook Reviews

Weight loss products really work! Click here





Dating and Romance Ebook Reviews

Looking for Dating Guides? Click here





Free Traffic System - Increase Targeted Website Traffic with Free Unlimited One Way Links

As an Amazon Associate I earn from qualifying purchases. “saubiosaubiosuccess.com is a participant in third party affiliate and advertising programs; The Amazon Services LLC Associates Program, Awin network, and other affiliate advertising programs are designed to provide a means for sites to earn advertising fees and commissions by advertising and linking to products on other sites and on Amazon.com. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates.”

Leave a Reply

Your email address will not be published.


Saubio's Promo Tools