Day 11 – Core Challenge

Welcome to Day 11 of the 4-Week Total Body Transformation Challenge! Today, we’ll be focusing on our core, following an interval-based circuit format of 30 seconds of exercise and 30 seconds of rest between sets. Let’s get started!

Exercises

We’ll be doing 8 exercises today: Crunches, Cat Cow, Superman Hold, Knee Pushup, Dead Bug, Toe Touches, Bird Dog, Wall Sit, and Knee Plank.

  • Crunches are a classic core workout that helps to strengthen and develop your abdominal muscles.

  • Cat Cow is a gentle yoga-based flow that engages your core and lower back.

  • Superman Hold will challenge your core strength and stability.

  • The Knee Pushup is an effective upper body exercise, but it also engages the core muscles for support.

  • Dead Bug is a great exercise for working your lower back and oblique muscles and improving hip mobility.

  • Toe Touches stretch and strengthen your abs and lower back.

  • A Bird Dog engages the transverse abdominis muscle, which is often neglected in core workouts.

  • The Wall Sit will strengthen your legs and abdominals.

  • And finally, the Knee Plank is one of the best exercises for the whole core.

So let’s get going and give it our all! Push through and you’ll be one step closer to a stronger, healthier core. Challenge accepted!

 

Day 11 of 4-Week Total Body Transformation Challenge

Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.

This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.

4-Week Total Body Transformation Challenge

Equipment Suggestion

Circuit 1-  Do the circuit 3 times

1) Crunches for 30 Sec

Instructions: 

  • Lie on your back on the floor.
  • Bend your knees and put your feet on the floor, hip-width apart.
  • Place your hands lightly on either side of your head, elbows bent and pointed outwards.
  • Engage your abdominals, exhale, and lift your shoulder blades off the floor.
  • Pause at the top, and then inhale and slowly lower your back to the starting position.
  • Repeat the exercise as many times as is necessary, stopping when deemed necessary.
 

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Rest for 30 Sec

2) Cat Cow for 30 Sec

Instructions: 

  • Stand in a mountain pose, with your feet hip-width apart, hands on your hips, and your spine erect.
  • Inhale as you arch your spine, tilt your pelvis forward, and gaze up.
  • Exhale as you round your back and tuck your chin in towards your chest like a cow.
  • Inhale as you raise your head up to look forward and tilt your pelvis back as you arch your back.
  • Exhale as you tuck your chin in towards your chest and round your back like a cat.
  • Repeat the sequence for 10-15 times.
 

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Rest for 30 Sec

3) Superman Hold for 30 Sec

Instructions: 

  • Stand with your feet slightly over a shoulder-width apart.
  • Raise your arms out to your sides with your palms facing forward in a Superman pose.
  • Engage your core muscles by slightly tilting your pelvis forward and squeezing your stomach muscles.
  • Tighten all your muscles and hold this position for 15-20 seconds or as long as you can.
  • Release the tension in your body and lower your arms.
 

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Rest for 30 Sec

Circuit 2-  Do the circuit 3 times

4) Knee Pushup for 30 Sec

Instructions: 

  • Start in a high plank with your arms extended directly under your shoulders.
  • Bend your elbows and lower your body towards the floor, while keeping your eyes focussed ahead.
  • Pause when your chest is close to the floor, making sure your elbows are tucked close to your torso.
  • Then slowly push yourself back up to the starting position.
  • Lower your knees to the floor, and repeat the same movement again.
 

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Rest for 30 Sec

5) Dead Bug for 30 Sec

Instructions: 

  • Lie flat on your back with your feet flat on the floor and your knees bent.
  • Raise your arms directly in the air.
  • Keep your low back pressed into the ground, pull in your belly button towards your spine, and press your lower back flat against the floor.
  • From there, slowly lower your right leg until it just hovers above the ground.
  • At the same time, lower your left arm until it is just above the ground.
  • Return to the starting position, and repeat on the other side.
 

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Rest for 30 Sec

6) Toe Touches for 30 Sec

Instructions: 

  • Stand with feet shoulder width apart.
  • Bend your knees to lower your upper body slightly.
  • Raise both arms up towards the ceiling.
  • Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.
  • Raise your torso back up to the starting position.
  • Repeat the movement for desired number of repetitions.
 

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Rest for 30 Sec

Circuit 3-  Do the circuit 3 times

7) Bird Dog for 30 Sec

Instructions: 

  • Begin on all fours with a neutral spine and the core engaged.
  • Extend the right arm in front of you and lift it to shoulder height, with the elbow slightly bent.
  • At the same time, extend the left leg directly behind you, keeping the knee bent and the thigh parallel to the ground.
  • Keep the head in line with the spine, looking at the ground.
  • Hold the position for a few seconds, and then return to the starting position.
  • Repeat on the opposite side.
 

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Rest for 30 Sec

8) Wall Sit for 30 Sec

Instructions: 

  • Stand with your back against a wall in a comfortable and upright position.
  • Slowly slide down the wall until your knees are bent at a 90-degree angle.
  • Make sure your feet are planted firmly on the floor in shoulder width apart.
  • Allow your arms to drop to your sides.
  • Hold this position for as long as you can.
  • When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.
 

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Rest for 30 Sec

9) Knee Plank for 30 Sec

Instructions: 

  • Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
  • Keep your spine lengthened and your neck in line with your body.
  • Breathe deeply, focusing on your core and keeping your core muscles engaged.
  • Slowly shift your weight to one knee, and lift up the other knee.
  • Hold the position for 10-30 seconds.
  • Repeat on the other side.
 

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Rest for 30 Sec

Cool Down and Stretching

After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.

This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.


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