Hard Core Workout Without Equipment

Today we’re gonna work on core straightening with this hard core workout. A lot of people are confuse as what the core really is. Well, is not just your abs, but transverse abs, obliques and lower back too.

So what you wanna do with the core is kind of thing like a corset that really tighten everything in from every aspect and every corner. So we’re gonna work around your whole waistline keeping it tight and tone. You don’t need any  equipment, just you and your mat. I recommend you to perform this hard core workout 2 times a day, at least 3 days a week. If you’re not tired enough after the last exercise, you can do it one more time. 🙂

Hard core workout

First I want you to inhale through your nose and exhale while rolling your shoulders back. Or just do your usual stretching and warming up mopves. Just relax for a second.

1. Ballerina twist

This hard core workout really atacks the core and also straightens the upper body. On your elbow, I want you to go ahead and raise up into aside plank with top leg in front of the bottom. Lift your arm up to the ceiling (or to the sky if you’re outside). Looking at your hand, I want you to dip under yourself, stick your booty up in the air and reach up again. Do 15-20 reps and then change side.

2. Elevated ballerina twist

To make the ballerina twist a little bit harder, place your palm on the mat and fully extend into a side plank. Just do the same moves but standing in your palm, not in your elbow. I want you to pay attention and don’t go too fast, but squeez every single muscle in your core. Again you need to perform at least 15 reps before changing the side.

As a beginner you can do these 2 hard core workouts in your knees.

3. Plank hip twist

Start out in a plank position, make sure your belly and your butt are tight. Come down into your elbows. Press your hip down to one side then lift up and press it to the other side. Press and lift, slightly touching your hip against the mat. Do at least 15 reps (to each side).

4. Butt ups

From the plank position on your elbows lift your butt as high as you can. Now come back down very very slow. Do 15 reps.

5. Land Swimming

We’re gonna go for a swim, well a land swim. 🙂 Lie down on your belly with your arms straight out in front of you, legs and chest up from the ground. Reach your right arm and your left leg up. Now switch to the opposite arm and leg. This is a rep and you need to do 20-30 of these.

6. Superman

Lie down on your belly like you did in the land swimming exercise. Raise your arms and feet simultaneously off the floor. Hold this position for 3 secs and then lower your arms and feet back to the floor. Do 15 reps of this hard core workout.

7. Heel beats

Lie down on your stomach with your hands at your sides and legs up from the ground. Now beat your heels together. Continue this move for 15-20 seconds.

This hard core workout was really challenging for me at least. Leave in the comments below which one of these moves “killed” you the best.

Hard core workout

Leave a Reply

avatar
Sort by:   newest | oldest | most voted
Shubham junghare
Guest

give me
Weight loss tips

wpDiscuz