Did you know that only 6 minutes of simple exercise a day can help you tone your entire body? The following exercises will tone your entire body including your shoulders, core, quads, glutes and hamstrings. They will also help you burn excess fat and build lean muscle.
3- Part core training series
Day 1
Reverse crunch
- Lie down on the floor, extend your legs fully and keep your arms to the side of your torso. Place your palms on the floor.
- Raise your legs keeping your thighs perpendicular to the floor, and your feet together and parallel to the floor. This is the starting position.
- Move your legs towards your torso and roll your pelvis backwards. Then raise your hips off the floor, but make sure you touch your chest with the knees.
- Hold this position for a few moments and then return to the starting position.
- You should do 10 repetitions.
Windshield wipers
To perform this exercise you need a bar.
- Start by hanging from the bar over your head, and pull down with your lats.
- Bring your toes up towards the bar in a pike position.
- Move your legs slowly side-to-side as they are a windshield wiper.
- You should do 10 repetitions.
Army crawls
- Start in a plant position.
- Then crawl forward with your arms and drag your legs.
- You should do 36 steps.
Day 2
Break-dancer
- Sit on the floor with your feet and hands behind you and fingers pointing away.
- Start raising your pelvis as you shift your weight to your left hand.
- Pull your abs in as you lover the pelvis to sit on the floor.
- Then repeat on the next side.
- You should do 15 repetitions with each side.
Skydiver
- Lie down with your legs extended and arms at 90 degrees by your head.
- Raise your body off the floor and squeeze all the muscles on your backside.
- Hold this position for 30 seconds and then return to the starting position.
Dead bug
- Lie down on your back with your hands extended towards the ceiling.
- Bring your hips, knees and feet up to 90 degrees.
- Next, bring your ribcage down and flatten your back on the floor. Rotate your pelvis and squeeze your glutes. This is the starting position.
- Then, extend one leg and maintain the position of your pelvis as you perform the movement.
- Return the leg back to the starting position and repeat with the other side.
- You should do 10 repetitions.
Thread the needle
- Lie down on your side and place your elbow underneath your shoulder.
- Lift your hips into a side plank while your free arm faces the ceiling.
- Rotate your shoulders and hips towards the floor.
- You should do 10 repetitions with each side.
Day 3
Crab kicks into superman
- Sit down with your knees bent.
- Place your feet together and your arms behind you with the fingers facing backwards.
- Lift your hips off the ground and kick your right leg up.
- Repeat on the opposite side.
- You should do 6 repetitions with each side.
Straight leg raise
- Lie down on your back and keep your hands on the sides and legs straight.
- Raise your legs until your body is in the shape of the letter L.
- Hold this position for a few moments and then return your legs to the starting position.
- You should do 10 repetitions with each side.
Side V-ups
- Lie down on your side with one arm beside your body and other arm beside your head.
- Crunch up towards your hips and raise both of your legs at the same time.
- Lower your legs back to the floor.
- You should do 10 repetitions with each side.
Over-under
- Start by standing with your feet together.
- Step to your side over an imaginary fence with one leg and then with the other.
- Next, squat in the same direction under an imaginary fence.
- You should do 10 repetitions with each side.