Core Workout for Solid Abs and Stability (No Equipment)

Transcript

what's up yogi's welcome back thanks for tuning 
in again I hope you're doing great doing these   crazy busy times and you're staying at home you're 
staying safe i'm also doing really well thanks so   much for asking today i'm really excited to share 
my current core workout routine with you it's of   course always changing so i always switch it up 
and do something new but this is the one that   i'm currently doing especially in preparation 
for my handstand training my handstand drills   so i thought why not document it and share it with 
you and if it's changing again in the month or two   then i will again record a new one this is the 
one as of today i'm happy to guide you through   it should be about 10 minutes not too long 
i mean 10 minute core it sounds like what's the   minutes just core yes it's just the core it's really 
important to keep the core strong especially just i mean the core kind of keeps everything together 
the core is not just you abs different parts of   your body and just keeps everything together the 
lower body the upper body and i like to work on   my core a lot for handstand training purposes 
because it's just so important to keep in a   handstand everything together the upper body lower 
body together so that it's not like something   like this you knows you want to keep everything 
together and stable there will be lots of reps   but also a lot of stability exercises to really 
work on the deeper levels of core strength that   you really need for your handstand without further 
ado let's get right into it that's coming to both   posts oh yeah before we start make sure you have 
your your wrists a little bit warmed up we will   do some planks make sure you roll the wrists a 
little bit before you warm them up and let's get   started in boat pose point the toes lift the feet 
up reach the arms forward i'm already very sweaty   my shirt is already kind of drenched i filmed 
already a couple of classes before this one   and it's also super hot in thailand right now 
so i'm working hard you're working hard let's   do it together bring the fingertips together 
keep the feet lifted rotate over to the right   side bring your hands close to the ground 
over to the left close to the ground over   to the right to the left nice and slow to the 
right to the left let's do six more each side five more each side four three two each side 
last one very good now come over to the right   the same height as your knees with your hands 
over to the left side now top right same height   as your head to the left side top right again 
middle left same height as your knees middle   right bottom left bottom right and back to both 
right we go teen it up come back to the breath   now let's lower down for four low boat extend the 
legs forward squeeze the legs together push the   lower back into the ground low boat is really 
one of the poses that is really really helpful   for your handstand let's come back up boat 
pose lower down low boat let's do four more   boat low boat last three boat low boat last two 
boat low boat last one lower down and hold keep   the arms out to your sides press the lower back 
into the ground squeeze the legs together point   your toes now lean over to your right side so the 
left hip lifts up hold it there over to the left   side right hip lift up over to the left to the 
right side the left keep that hollow body shape   the whole time two more each side over to
the right over to the left and back to boat   very good now reach your arms up and over your head 
we're starting to like rock forward and back keep   that hollow body shape the 
whole time 3 4 5 let's do ten more 10 9 8 keep breathing keep that hollow body 
shape 6 5 4 3 2 1 and a   half 1 always get you there come back up boat cross your ankles roll over the knees one   and a half low boat rocks this guy is crazy 
all right forearm plank that the fun stuff   begin actually for this one to practice more 
handstand you want to be on the tops of your   feet so you're actually not on the toes as your 
regular you would do it you are on the tops of   the feet and before we do that that's coming to 
a plank pose first almost forgot this one but for   this one on the toes all right toes now plank 
push the ground away bring the feet wide apart rotate the heels over to the right side let 
the right hip dip down almost touching the   ground keep the arm straight through center 
to the left very good very low it's like   almost touching the ground very low back to 
plank all right let's do five more each side four more each side keep down straight three 
more each side two more last one and back to   plank very good so now we're coming to a plank 
pose i hope the wrists are warmed up tops of the feet   lower the hips a little bit more down so it's 
more like a hollow body and the handstand shape   and we're holding this for let's say a minute 
at a time we're going here and yeah that's the   stuff i do every day especially as a warm-up for 
the core work on core strength really helps with   my handstands and to just feel better overall 
engage your glutes squeeze the legs together   just like in the handstand half way through push 
the ground away breathe nice and slow tailbone   is tucked push the ground away maybe close your 
eyes hold breathe again we are on the tops of   the feet stay there last five seconds and then 
we come into a forearm plank still on the tops   of the feet last little push let's do 30 more 
seconds here tuck your tailbone push the ground   away super hard I know also for me in this heat 
we're all in this together let's do it push the   ground away with your elbows tuck your tailbone 
for 10 9 8 7 6 5 4 3 2 and 1   release the hips down good job gentle
sphinx pose and tuck the toes just to stretch out   the lower body stretch out the the front body 
your belly your abs your core breathe so this   for sure gets easier and easier over time so 
if you couldn't make it through it today then   no worries just do your best you will gain the 
strength really fast and then you will be able   to make it through it not no problem it's still 
hard it's also very hard for me that's why i do   it like every day but this is why also my routine 
is changing because i adjust to this one and   it gets easier and then i want to switch up the 
exercises and the routine to challenge the body   in a new way so that the body can again adapt 
and adjust to this new stress we call it which   is a good stress and the challenge are we good 
sit on the heels beautiful job i hope you're   sweating just like me good job working so hard 
i will share more about my handstand training   very soon and even if you have no interest in 
doing any kinds of handstands this is a really   good core routine to work on deep stability in 
the core in the body and also your your abs the   more visible or not so visible but more on the 
upper level surface level of the core not just   the deep levels thanks so much for watching 
and most importantly thanks so much for doing   the work with me today I'm really proud of you 
for making it until the very end of this video   and I'm already excited to share a new class 
and you practice with you thanks so much for   your support as always that 
really helps me out to keep more videos coming   like this one it's all for free on this channel 
so if this is in any way helpful for you please   help us out too by subscribing for liking and 
i'll see you next time thanks so much namaste