HOW TO TONE YOUR CORE WITH THESE SIMPLE STEPS

A good effective workout doesn’t always have to be a long session, and sometimes it can be hard to squeeze in a good hour during a busy day. So, we put together a quick yet efficient routine that can be done any time during your busy day. It only takes 15 minutes and while it seems like a short amount of time, we promise you it does the job. Consistency is key, but in just two weeks you will feel different, much better and stronger. Each exercise focuses on the core, if you are looking for something that tackles the whole body then we suggest you read our Full-Body Workout Guide. We want to thank Rákoczi Gabi, fitness trainer for her method. @fitbody.by.gaby

Let's break it down: In 15 minutes you have 2 sets divided into 7 exercises, each 45 seconds with a 15 second resting time (if this is too intense for you, you can break up your exercises into 30-30 seconds).

Workout Steps:

1. Russian Twist 
2. Plank Hip Dips
3. Bicycle Crunch
4. Raised Leg Crunches
5. Leg Raise 
6. Flutter Kicks
7. Scissors 

Repeat Twice. 

Russian Twist How To:

Sitting in a V-like position with a lean back and legs lifted firmly, twist your torso from one side to another without moving your legs. Here you have to brace your abdominal wall in order to engage your core. Don’t forget to breathe in through your nose and out through your mouth. Russian Twists allow you to not only strengthen your abdominal core, but better your stability in your spine as well. 

Plank Hip Dips How To: 

Position yourself in a low plank, with your elbows bent under your shoulders and your feet hip-distance apart. Then rotate your body to the right and dip your hips almost to the floor, and do the same for the left side. Keep switching the sides until the set is complete. Make sure to keep a straight back and not push your backside up!

Bicycle Crunch How To:

Begin by laying on your back with both legs off the ground as one is extended straight and the other bent to your chest. In a pedaling motion twist your core to make sure that the opposite arm comes towards the raised knee and proceed to do this on both sides in order to complete the set. Keep your upper body off the ground as much as possible in a crunch position throughout the whole time!

Raised Leg Crunches How To: 

Very similar to the classic crunch; laying on your back, lift both your legs up straight in a 90 degree angle and proceed with crunches reaching your feet. Try to keep your legs straight and tighten your abdominal muscles.

Leg Raise How To:

Laying flat on your back, raise both feet up without creating a back arch, and then slowly lower your legs together keeping a flatback. Do not place your feet on the ground, lower them just enough for them to hover above the ground. 

Flutter Kicks How To: 

Continue to lay flat on your back, put your hands by your sides and just like for Leg Raises, make sure your back is flat without an arch. Lift your legs just above the ground by engaging your core muscles and begin the kick motion with straight feet. Don’t forget to breathe consistently! 

Scissors How To:

Similarly to flutter kicks, stay in the same position with your back flat and legs raised, instead of kicking upwards, start moving your legs in a scissor-like motion from one side to another. This is the opposite or a different variation of flutter kicks. 

Post-workout

We love to take an extra step to treat our skin after a cool shower. To help the results, we apply Biologique Recherche’s Anti C on the areas that we wish to work on, and let the cream soak up and do its job. After any exercise, our body needs to stay hydrated as we sweat out excessive particles, Medical Beauty Research has a silky smoothing Moisturizing Body Lotion that will nourish your skin for the remaining day. Our philosophy is to always think about our skin, and while working out is a necessity, we always advise to cherish your skin all over your body to feel your most confident.