Скачать или смотреть 10 MIN TOTAL CORE WORKOUT | Bodyweight, No Equipment, No repeat

10 min Bodyweight Total Core Workout to follow along!
You don't need any equipment, just get your mat and let's go!
This workout is so much fun and you will definitely feel the burn. we are going to do 30 sec on and 15 sec off. I hope you enjoy this one.
1. Crunch
Tip: Contract your abs, and lift the upper body. Keep your head and neck relaxed.
2. X crunch
Tip: contract your core, bring your right elbow across your body and towards your left knee, repeat for the other side.
3. Raised knee in
Tip: Bring your knees and chest close together by crunching your stomach muscles.
4. Reverse crunch
Tip: Bend your knees and, using your abs bring them in towards your chest. Allow your lower back to lift off the mat to allow a full contraction.Slowly lower your back to the mat and extend your legs to return to the starting position, but without your feet touching the mat.
5. Flutter kicks
Tip: Maintain a strong core. Feet just above the ground.
6. Deadbug
7. Tip:Tip: Keep the core tight. Move slowly and steadily, breathing in as you perform the extensions, avoiding any twisting or movement of your hips and abs.
8. Heel touch
Tip: Engage your core as you bend to reach your ankle.
9. Side plank
Tip: Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop.
10. In & out plank
Tip: Engage your core and ensure that your spine remains in a neutral position., step in and out with your feet, While keeping your hips as still as possible.
11.Bicycle crunch
Tip: Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
12.Superman
Tip: Lie facedown on the floor with arms extended in front of body, palms facing down. Draw navel in, tighten glutes, and pinch shoulder blades together.Simultaneously lift arms, chest, and legs off the floor. Hold. Slowly return to the starting position, keeping chin tucked.
13. Butterfly crunch
Tip: Lie on your back. the soles of your feet touching, so your legs form a diamond. Contract your abs as you curl your chest off the floor. Keeping your abs tight, slowly lower back to the floor. Don't let your feet raise of the floor.


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Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Vikki Power will not be responsible or liable for any injury or harm you sustain as a result of this video.

#fitness #homeworkout #health