In April, the danceaholic women at Kukuwa Fitness challenged their followers to an endurance challenge and oh my was it challenging. Each daily workout left your body feeling as though it were already in shape, strengthened and toned. In the spirit of finishing the year strong in every sense, we’ve selected three easy core exercises from the challenge.
Why strengthen your core to begin with?
Because core exercises work on the muscles in your abdomen, hips, lower back and pelvis in a coordinated manner that helps create balance and stability. These exercises help strengthen and tone the underlying muscles in your abs, create good posture and a healthy back. You’ll eventually notice an improvement in your endurance too.
The good thing about most core strength exercises is that they don’t require a gym or an equipment. You can work out in your bedroom or any available space in your home, as long as you’re committed to achieving results.
Knee Hug crunches
This exercise helps stretch your lower back and gluteal (buttocks) muscles but most importantly, it targets your abs and tones your waist. In the workout, Coach Cass, COO and Master Trainer at Kukuwa Fitness provides guidance for beginners, intermediate and advanced participants. For beginners, the recommended time per set is 30 seconds, intermediate 45 seconds and advanced 60 seconds. Three rounds and 60 second breaks.
Staggered bicycle or bicycle crunches
This a a good ab workout great for your upper and lower abs as well as your transverse abdominis. The latter supports your pelvis, hips and spine to prevent injury while exercising for instance. This follows the same recommended number of rounds and sets.
Pelvic Raise Leg Lifts
You know we had to choose one for the pelvis. Pelvic exercises are a wonderful way to strengthen the lower back, lower abdominal muscles and glute muscles. Adding leg lifts offers increased strengthening of your core as it requires contractions that are a bit more intense. Apply the same recommended number of rounds and set.
Try core workouts at home if going to the gym is a challenge for you. The selection of exercises shared could be a great starting point.