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Health & Fitness Fire up your core in just 15-minutes with this killer ab circuit

19:40  24 september  2020
19:40  24 september  2020 Source:   runnersworld.co.uk

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A strong core is key for good running posture, increased efficiency, and a reduced risk of injury. But the same boring planks and crunches tend to get old, fast.

That’s why Amber Rees, Barry’s Bootcamp instructor and Brave Body Project cofounder, created this at-home ab circuit that’s nothing like the rest. This workout features variations on classic core moves that’ll have you on your way to stronger muscles in just 15 minutes.

Yes, you can get stronger without a gym - try this total-body circuit workout

  Yes, you can get stronger without a gym - try this total-body circuit workout All you need is one long resistance band. You know building a total-body strength will help you run longer and stronger. But getting in a full-body workout in a small space or with limited equipment can be challenging.So, Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City put together this two-circuit, total-body workout that can be done anywhere. All you need is one long resistance band, also known as a monster band. © amazon.es BESTOPE Resistance Band 11.

How to do it: Perform each move below for 50 seconds, resting for 10 seconds between each exercise. Repeat the circuit 3 times for a total of 15 minutes. You’ll need a mat. Each exercise is demonstrated by Rees so you can learn proper form.

Sit-Up with rotation

Lie faceup with knees bent and feet planted on the floor. Stack your hands on top of each other directly over your chest with elbows out wide. Perform a sit-up, and as you reach the top, lift right foot off the ground, driving knee toward chest. In one motion, rotate torso so that left elbow comes to right knee. Slowly return to starting position and repeat on the other side.

Half sit-up

Lie faceup with knees bent and feet planted on the floor. Extend arms overhead toward the ceiling. Engage core to perform a sit-up, only rising halfway, pausing when hands are parallel to thighs. Slowly lower down to starting position, then repeat.

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Dead bug crunch

Lie faceup with knees and elbows bent, feet flexed. Engage core to crunch up and draw elbows to touch knees. Hold tension there, then extend your right arm and right leg away from you. Return to starting position. Repeat on the other side, left arm and left leg. Continue to alternate.

Tuck crunch to hollow hold

Lie faceup and engage core to crunch up and draw elbows to touch knees. Then, extend legs and arms into a hollow-body position and pause. With control, return to starting position and repeat.

3-count bicycle crunch

Lie faceup with both hands behind head, legs bent, and feet flat on floor. Peel left shoulder off mat to bring left elbow toward right knee, while extending left leg straight. Reverse to draw right elbow to left knee as you extend right leg straight, then reverse to draw left elbow to right knee as you extend left leg straight, pausing on this third count. Repeat on the other side and continue alternating the leg you pause on every 3 counts.

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