Circuit training: Core and abs workout
This is a circuit training routine which focuses on the whole body, especially the core and abdominal muscles. For this exercise, you will need a bounce ball. The exercises are one of the best circuit training workouts for women and also good for performing at home.
Steps:
- First balance your body on the exercise ball and lie on your back like shown in the video. Then put your arms behind the head and lock your fingers.
- Now raise your upper body and one leg while balancing on the other. The locked fingers will help you to raise your head. Raise the upper body as high as possible and raise your leg until it forms a parallel line with the ground.
- Now slowly move your upper body back and lower the leg. Change your leg and do the same. This is actually performing crunches with a twist.
- The whole circuit training session should last for about 15 minutes, and do it 8-12 reps for each leg if you are a beginner. This means the total count will be 16- 24 for both legs. If you want to challenge yourself more, increase the number of reps.
- The second half is the wood chop exercise, which is easy but exhausting and effective. This should be performed 8-12 reps or highest 20 reps. This is working on your buttocks, arms and thighs.
This example of circuit training exercise is really tough to do, as you are doing it on a bounce ball. You have to constantly use every muscle of your body as you are balancing yourself on the ball. This allows all the muscles of the body to be active, so generally it is focused on the whole body. But to be more precise, this circuit training session is helpful for strengthening the core muscles and removes the flab around the abdominal area. Also, it works out the front muscles of the thighs.
Please remember:
- The exercise that is performed on the bounce ball needs a lot of balance. If you are a beginner, please take time to develop a good balance.
- Every circuit training workout session should start with a good cardio exercise to increase the muscle endurance.
- Always maintain a good form while performing any workout.
