Get a Strong Core in 30 Days: ONE Exercise (50+)
Warm-up (5-10 minutes)
Light cardio (e.g., jogging in place, jumping jacks)
Dynamic stretches (e.g., arm circles, leg swings)
Core Exercises (2-3 sets of 10-15 reps each)
Crunches: Lie on your back with knees bent. Place your hands behind your head and lift your upper body towards your knees.
Russian Twists: Sit on the floor with your knees bent and feet flat. Lean back slightly while holding a weight (e.g., medicine ball, plate) in front of your chest. Twist your torso from side to side.
Plank: Get into a push-up position with your forearms on the ground. Keep your body in a straight line from head to heels.
Bicycle Crunches: Lie on your back with your knees bent and hands behind your head. Bring your right elbow towards your left knee, then switch sides.
Bird Dog: Get on all fours. Extend your right arm and left leg simultaneously, then switch sides.
Leg Raises: Lie on your back with your legs straight. Raise your legs towards the ceiling without bending your knees.
Cool-down (5 minutes)
Static stretches (e.g., holding a hamstring stretch, quadriceps stretch)
Note: Always consult with a healthcare professional before starting a new workout routine.
For a more challenging workout, you can add weights to some of these exercises or increase the number of repetitions or sets.