If you seriously decide to take up your body and are in the process of selecting a suitable exercise routine, you may face serious difficulties. For instance, let’s enter the query “30-minute core workout” in the search field of Google.com. In a split second, the search engine will show about 910,000 results on the topic of your interest. Such an abundance of material causes eyes to flutter. You want to try both and this; the problem of choice suddenly becomes an intractable task. But if you read this article, you will receive reliable information on the topic, believe us.
30-Minute Core Workout with Bodyweight – Takeaway Points
- Effective core workouts in 30 minutes are possible. You just need your dedication to be activated and probably some equipment, like medicine ball to be with you.
- Do warm-ups and cooldowns before and after exercises respectively.
- Pilates core workout is good for agility.
- Medicine ball core workout is good for general strength (you will be really strong) and fat burning.
- These workouts aren’t as hard as CrossFit trainings. But they still can bring significant results. (Read more about steroids in CrossFit).
Pilates Core Workout – Essence and Samples
First and foremost, we should say a few words about Pilates itself. Pilates is a complex of physical exercises, invented in the beginning of 20th century by the German athlete Joseph Pilates. The purpose of this complex is to develop the flexibility of all muscles of the body. The system is a combination of yoga, ballet and isometric exercises. In general, Pilates contribute to strengthening the muscles, fixes the normal position of the body (posture, internal organs), strengthens the muscles of the back, abdominal and pelvis muscles, improves the body’s flexibility, reduces stress and improves the general health of athletes. Pilates exercises are especially popular in Germany, the United Kingdom and the United States.
What else do you need to know about this type of training? All exercises involve training with the weight of your own body, so you can do it them home, it’s easy. You should concentrate on the quality of the exercises, not on the quantity. Therefore, the number of repetitions is relative and should be decided by you.
If you are not a beginner, you can complicate the task by doing the exercises a little longer than the allotted time. The concentration on muscle training and slow movements will cause the muscles to burn even if you’re an advanced athlete. In addition, you can perform exercises with extra weight (for instance, small dumbbells or bottles of water).
You can create a Pilates core workout yourself from the list of exercises below. All training process will take 15 to 30 minutes. It is recommended to perform the exercises without a rest.
- The Pilates Crunches. Lay down on the back. Legs are bent at the knees, feet rest on the floor. Hands along the body, palms on the floor. On exhalation, perform a crunch, lifting the upper part of the trunk. The shoulders should be torn off the floor, the chin should be raised to the chest. Stay a while at the top point, then, on inhalation, return to the starting position. Crunches should be done by contracting the abdominal muscles. Do not move the neck forward and do not overtax it to avoid injury. All movements should be smooth & without jerks. The time of the exercise is 30 sec.
- The Pilates Hundred. Lay down on the back. Your arms should be along the body with the palms facing down. Then lift the shoulders and head, and also raise our legs up at an angle of 45 degrees. Knees do not bend, heels together, also you should pull your toes. Keeping this position, make the movements with the arms up and down with a small amplitude according to your inhalations and exhalations. In doing so, inhale for 5 counts and exhale for the next 5 counts (one arm raise and lowering is equal to one count). Breathe through your nose. Do the exercise for 60 seconds.
- Crunches with Spine Stretching. Lay down on the back. The arms should be stretched out in front of you. On exhalation, perform a crunch, lifting the upper part of the trunk (the muscles of the abdomen should work), and take the sitting position. From this position, again on exhalation, reach for our toes as hard as you can. On inhalation, return to the initial position. All movements are to be slow and smooth, without jerking. The exercise should be performed for 60 seconds.
- One-Leg Stretching. Lay down on the back. Bend the knees to the chest. The legs should be parallel to the floor. Lift the head and shoulders above the floor. This is your starting position. The right knee should be bent closer to the chest, while the left leg should be stretched at an angle of 45 degrees. Touch the right knee with the left hand. Touch the right ankle with the right hand. Switch the legs on inhaling and exhaling. The shoulders and head should be in raised position all the time. The exercise should be performed for 30 seconds.
- Two-Leg Stretching. Lay down on the back. Lift the head and shoulders above the floor. Bend your knees closer to the chest. Touch the ankles with both hands. This is your starting position. On inhalation, straighten your legs at an angle of 45 degrees, while pulling the arms over your head. On exhalation, return to the starting position, touch the ankles with the palms. The shoulders and head should be in raised position all the time. The exercise should be executed for 30 seconds.
These exercises (along with light cardio) may be performed even during pregnancy. Read our article about progesterone – main pregnancy hormone.
Medicine Ball Core Workout
Medicine ball is a special equipment weighing from 1 to 20 kg, which is used for sports and rehabilitation training. Medicine ball is increasingly being purchased for training not only in gyms, but also at home
It is a round ball about 35 cm in diameter, resembling a basketball ball in shape and size. It may be filled with shavings, iron, gel or sand and covered with dense rubber, nylon or leather so that it fits comfortably in your hand. Most often, medicine ball is sold in weight from 1 to 20 kg, but there are also models with a large weight.
Medicine ball was known from time immemorial, because similar balls were made by ancient Greeks and Persian soldiers. They used balls filled with sand and made from animal skin to improve their strength and agility. Later, Hippocrates found the use of such balls in the field of rehabilitation after war injuries, since this projectile exerted minimal pressure on the joints.
Let’s take a look at the benefits of using a medicine ball for using in workout process, and for health and fitness in general.
- Medicine ball is an excellent item for effective strength training. You may strengthen the muscles of the arms, back, stomach, legs and buttocks, as well as create a perfect physique using this type of equipment.
- Medicine ball increases the effectiveness of exercises aimed at strengthening the musculoskeletal system, since the it creates necessary resistance in the entire range of movements.
- Training with the ball pass is relatively safe for ligaments and joints (unless you perform jerky movements). This minimizes the risk of injury. That is why that ball is used to rehabilitate the elderly and people after injuries or surgeries.
- Training with the ball is especially effective for the development of muscle stabilizers and strengthening of the core muscles.
- The ball may also be used for exercises on balance, agility and development of coordination.
There are many exercises with the ball. The most effective exercises for the core are medicine ball crunches and medicine ball core balance.
- Medicine Ball Crunches. Sitting with straight legs, lay the ball on the shin. Slightly bend and lift them above the floor so that the legs are parallel to the floor. Lean back, take the second ball and perform a crunch in the thoracic region to the right, then to the left. Do 3 sets of 10-15 repetitions.
- Medicine Ball Core Balance. Stand with your knees on a gymnastic ball, spread your arms to the sides. Take the medical ball in the one hand. Keep your back straight, while the Abs muscles should be in contraction. Smoothly move your hand with the ball in front of you, take the ball into the other hand and take it aside.
You can also use sliders for your core workout.
Bodyweight Core Workout Exercises
You can use the following exercises during your bodyweight core workout (which may be performed in Tabata mode in 8 minutes):
- Six Inches;
- Side Plank;
- Side Plank Leg Raise;
- Reverse Crunches;
- Double Crunch;
Do not perform these exercises on a daily basis, this may lead to overtraining. The rest between workouts should be at least 1-2 days. You might be interested in total abs workout: lower, upper, side and middle abs exercises.