Finding time for exercise can be a challenge. However, maintaining a strong and stable trunk is crucial for overall fitness and well-being. The good news is that you don’t need to spend hours at the gym to achieve this.
In this article, we will introduce you to a quick and effective 4-minute exercise routine that specifically targets your trunk muscles.
So, let’s dive in and discover how you can strengthen your core in just a few minutes a day!
ROUTINE
This routine is made up of 5 simple exercises. You will have to do the training every day throughout the week. It will not last more than 4 minutes. The repetitions of the exercise that you will have to perform are the following:
20 repetitions of Scissor crunches.
20 repetitions of Diamond crunches.
20 repetitions of Back twist.
20 repetitions of V-ups.
20 repetitions of Reverse crunches.
SCISSOR CRUNCHES
- Start the exercise by lying on your back.
- Place your arms at the side of your body so that your hands are facing the floor.
- Next, with controlled movements, begin to scissor your legs, that is, raise your right leg upward while lowering your left leg to the ground.
DIAMOND CRUNCHES
- Start the exercise by lying on your back, so that you position your body in a diamond shape.
- Your knees should be open and your feet should be together.
- Next, you have to curve your torso so that you can touch the ground in front of your feet.
- To finish a rep, you will have to lower your body slowly.
BACK TWISTS
- Sit on the floor with legs bent, feet supported and arms extended forward,
- Turning your torso to one side, extend one arm and bring it back to shoulder height while extending the other arm toward the opposite knee.
- Reaching both arms forward, you return to the starting position.
- Repeat on the other side.
V-UPS
- Begin the exercise by lying on your back, with your legs raised in the air.
- Next, raise your arms straight. And then bend over to try to touch your feet with your hands.
REVERSE CRUNCHES
- Begin the exercise by lying on your back, with your legs raised in the air.
- Next, bend your knees and place your hands on the floor at the side of your body.
- To lift your hips off the ground and into your chest, use your lower abdominals.
- While performing this movement you should not use momentum. To return to the starting position, lower your lower abs.
