5 MINUTES TO STRENGTHEN YOUR CORE

Hi all,

I was reading in popsugar, and i want to share this to you reader. Why ? because i care about our healthy.
It's only takes 5 minutes to strengthen your core. The good news is you can do it at home or only in your chamber or wherever you want ^^. At least, do it once a day. It contents 10 kinds of exercises.

Nb. Images & captions sources below are from yogaworkout and popsugar.

1. ELBOW PLANK

   

• Start in Table position (hands and knees), and lower down to the elbows. To set up proper alignment, reach the hands for opposite elbows directly under your shoulders; this is how far apart your elbows should be from one another. Keep your elbows where they are and spiral your forearms forward to interlace your fingers; pinkies press down into the mat.
• Engaging your abdominal muscles, step one leg back at a time onto the balls of your feet, just like in Full Plank. You should have a straight line of energy from the crown of your head out through your heels.
• Hold for 5-10 breaths (30 seconds), or when you ready, you can hold it as long as you can.

2. RIGHT SIDE ELBOW PLANK

• Hold for 5-10 breaths (30 seconds), or when you ready, you can hold it as long as you can.

3. LEFT SIDE ELBOW PLANK

• The opposite side of right side elbow plank. 
• Hold for 5-10 breaths (30 seconds), or when you ready, you can hold it as long as you can.

4. UP-DOWN PLANK

• Repeat this 5-10 times (in 30 seconds).

5. PLANK WITH LEG LIFTS

• Hold this position 5-10 times every leg lifts. 5 breathes for every leg.

6. RIGHT SIDE PLANK

• From Plank, bring your legs and ankles together to touch. Plant your right hand directly under your face, drop your heels to the right, stacking your left foot on top of your right, and extend your left arm straight up to the sky. Imagine a side-lying capital letter “T”.
• Hips can either be in the straight line from your head to heels, or pressed up higher, creating a slight arc. Hips should not sink low.
• Gaze can be down to your right hand, straight out in front of you, or up toward the left hand. Hold for 5-10 breaths.

7. LEFT SIDE PLANK

• The opposite side of right side plank. 
• From Plank, bring your legs and ankles together to touch. Plant your left hand directly under your face, drop your heels to the left, stacking your right foot on top of your left, and extend your right arm straight up to the sky. Imagine a side-lying capital letter “T”.
• Hips can either be in the straight line from your head to heels, or pressed up higher, creating a slight arc. Hips should not sink low.
• Gaze can be down to your left hand, straight out in front of you, or up toward the right hand. Hold for 5-10 breaths.

8. PLANK

• Starting in Table position (hands and knees) be sure your hands are directly under your shoulders, with your fingers spread wide.
• Extend one leg out at a time behind you on the balls of your feet, so you are in a high push-up position. Think about making one straight line from the crown of your head to your heels.
• Abdominal muscles are pulled in toward the spine, and gaze is straight down between your hands. Hold for 5-10 breaths. *Option to modify by dropping the knees.

9. ADVANCE BRIDGE / TABLETOP

• Hold this pose for 30 seconds.

10. SUPERMAN

• Lie on your stomach with your toes flat on the floor; chin resting on the ground.
• Keep your legs close together with your feet lightly touching each other.
• Now stretch your arms out to the front as far as you can.
• Take a deep breath in and now lift your chest, arms, legs and thighs off the floor. You resemble a flying super hero - Superman ! Spread the smile on your face. Rather than making an effort to raise your hands and legs more, make a gentle effort to stretch your arms and legs away from your torso. So, feel the pull that is occuring at both ends. Ensure that your elbows and knees are not bent.
• Keep breathing with awarness; keeping your attention on the stretch.
• As you exhale, gently lower your chest, arms and legs. 
• Repeat this pose 5-10 times in 30 seconds.

Thank you for reading ^^

Leave your comment if you have any questions (=