Boost Your Core Strength with a 5-Day Workout Plan for This Week: Rainy Season Fitness Tips | Fitness tips of the day
Are you ready to take your fitness to the next level and strengthen your core? Look no further! We have a dynamic 5-day workout plan designed specifically to enhance your core strength
The monsoon is here. While it’s totally normal to be consumed by the urge to switch off from the daily rut, give that workout session a miss and watch the world go by with a side of chai (or beverage of your choice) in the comfort of your home, it’s also essential to maintain a balanced and healthy lifestyle to avoid weight gain and lethargy. That said, here’s a comprehensive plan to strengthen your core, one day at a time.
Throwing in a bit of context, core strengthening workouts focus on targeting and strengthening the muscles in your core, which includes your abdominal muscles, lower back, hips, and pelvis. A strong core provides stability and support for your entire body, improving your posture, balance, and overall functional fitness.
Day 1: Plank Variations
1. Standard Plank: Get to a push-up position with your forearms on the ground. Pay close attention to your positioning while engaging your core muscles. Hold this position for 30 seconds to 1 minute.
2. Side Plank: Lie on your side with your forearm on the ground, elbow directly under your shoulder. Lift your hips off the ground, forming a straight line with your body. Hold for 30 seconds on each side.
3. Plank Jacks: Begin with a standard plank position. Jump your feet wide apart and then back together while maintaining the plank position. Do this for 30 seconds to 1 minute.
Day 2: Pilates
1. Pilates Hundred: Lie on your back with your knees bent and feet flat on the ground. Lift your head, neck, and shoulders off the ground. Extend your arms straight out in front of you and pulse them up and down rapidly while inhaling for five counts and exhaling for five counts. Repeat for 10 sets (100 pulses in total).
2. Double Leg Stretch: Lie on your back with your knees pulled into your chest. Lift your head, neck, and shoulders off the ground. Simultaneously extend your legs straight out in front of you and reach your arms overhead. Circle your arms around and hug your knees back into your chest. Repeat for 10 repetitions.
Day 3: Russian Twists
1. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly while keeping your back straight.
2. Lift your feet off the ground, balancing on your glutes. Hold your hands together in front of you or clasp them to your chest.
3. Twist your torso to the right, bringing your hands or elbows to the right side of your body. Keep your core engaged.
4. Return to the starting position and then twist to the left side. Repeat this motion for 10-15 repetitions on each side.
Day 4: Bicycle Crunches
1. Lie flat on your back with your hands behind your head and your legs lifted, knees bent at a 90-degree angle.
2. Bring your right elbow toward your left knee while simultaneously straightening your right leg.
3. Return to the starting position and repeat on the other side, bringing your left elbow toward your right knee while straightening your left leg.
4. Continue alternating sides pedaling for 10-15 repetitions on each side.
Day 5: Swiss Ball Rollouts
1. Kneel in front of a Swiss ball and place your forearms on top of it.
2. Slowly roll the ball forward, extending your arms and allowing your body to lean forward.
3. Keep your core tight and your back straight as you roll out as far as you can while maintaining control.
4. Pause for a moment and then use your core muscles to pull the ball back toward your knees.
5. Repeat for 10-15 repetitions.
Note: Remember to warm up before each workout and listen to your body. If you experience any pain or discomfort during the aforementioned exercises, kindly proceed further only upon consultation with a fitness professional.
