A 10 Minute Workout Plan to Increase your Core Strength

16 June  |  Miscellaneous

Activities like trekking and rock climbing are right on top of the list for adventure junkies and nature lovers. However, not everybody realizes that activities like river rafting, rock climbing, and trekking require a good amount of stamina that can only come with being physically fit. In this blog, we give you a quick round-up of exercises that will help you build strength and prepare you for when you’re actually outdoors!

A majority of us have tonnes of excuses when it is time to begin an exercise routine. The most common one is “I don’t have the time” followed by “Gym fees are too high”. We all would love to lose that tummy fat, have a flat stomach and build stamina, provided there is some way of avoiding hitting the gym. Here’s how investing only 10 minutes from your time-starved day will help create a new you and enable you to tackle outdoor activities with ease:

Crunches:

Picture Source: Goqii

Lie on your back on the floor. Bend your knees or keep them parallel to the floor depending on your comfort level and cross your arms in front of your chest. Slowly lift your shoulders making use of abdomen muscles and stop at the peak. While you are easing back, make sure you go down slowly and avoid a quick action, inhaling as you do so.Wasn’t that quick and simple?

Push Jacks for shoulders:

Stand upright with both feet together and palms resting on the shoulders, facing upwards. Jump while flaying your legs outwards and pumping arms skywards. Reverse and repeat as quickly as you can.This will to improve your body posture and make you look slimmer.

Exercises for the Abdomen:

Photo Source: Goqii

Lie down facing skywards with your legs and arms spread outward, forming an ‘X’ with them. Lift your upper body off the ground and move your right hand towards the left foot while the left hand moves towards your right foot. Watch your digestion and circulation improve as you do this regularly.

High Plank Position: Place your hands directly under your shoulders as you would while doing a push-up and ground your toes firmly so that the body stabilises. Move your feet around to check their flexibility and range. Put your head in the same line as your back as you look down and hold this position for atleast 20 seconds. This exercise will strengthen your spine giving it a natural shield.

Fire-fighter: Begin the exercise by standing with feet perpendicular to the shoulder width. Move your weight to the right leg by lifting the left knee and bending it to a 90-degree angle. Keep your arms in front of your body mimicking the ladder-climbing action. Just as you push your right foot, extend the left arm over your head as your right knee comes to hip level in a quick and swift action. Move your hand down while lowering the right leg and repeat the same with the left side.

Bicycle Crunch:

Photo Source: Gym Inspiration

Using a soft mat, lie facing the ceiling putting your fingertips beneath your ears, bend your knees to 90°, lifting both the feet. Pick up your neck and shoulders off the ground and try to bring the right elbow near your left knee and the right leg points out straight. Continue the routine by alternating the left and right foot to complete the repetitions. This builds up your core strength allowing your body to move about with ease.

Take time out of your busy schedule to invest in yourself with this 10-minute workout which builds core strength, and experience the liberating experience of a fit and healthy body. What’s more, you won’t be huffing and puffing when trying to scale your favourite mountain or trek for miles!