Daily Core-Strengthening Exercises for Beginners | Core Workout | Saurabh Bothra

Transcript

welcome to this simple 10minute routine for strengthening your core so we are going to work on the sides Center up and [Music] [Music] down Okay so let's start with a little bit of warm up first so you just shake your hands and just move your body left to right and just stretch your arms up and go forward and down all the way if you can if you have back issues you don't do that come back up again stretch and go down one more time stretch breathe in and breathe out out relax come back in the center Sumo come in a sumo squat sit down or you keep your hands behind your head and then once we are ready we go elbows as low as possible go for it one 2 3 we are working on the obliques four 4 5 6 7 8 9 10 continue 10 more 10 9 8 7 6 5 4 3 2 1 relax come back and then come on your four n your hands are right under your shoulders and your knees are right under your hip joint and then stretch your right hand forward left hand on the floor and left leg back pull the toes towards you perok and just stay there hold it we going to hold for 10 seconds 10 9 8 7 6 5 4 3 2 One Drop The Other Side left hand stretch forward right hand down and right foot stretch back 10 seconds 10 9 8 7 6 5 4 3 2 1 drop right hand forward left leg back hold it 10 9 8 7 3 2 1 drop and the other side one more time easier variation you keep your hand down 6 5 4 3 2 1 let go now you keep your hand slightly forward and you take your legs back come in a plank position you can be on a knee plank if you feel like and let's hold it try to pull your core in your nav region is pushing to the spine 10 9 8 7 6 5 4 3 2 drop relax we'll do it one more time come in the plank pose 10 9 8 7 6 5 4 3 2 1 relax one more time 10 9 8 7 6 5 4 3 2 2 1 and slowly go down all the way on your stomach now a lot of times we feel that core means only the stomach but actually when you say core it also involves your back specifically the lower back and also your glutes so we'll do viit shalas on the Superman Superwoman pose stretch your hands forward try lifting your hands and lifting your legs up together if you are not able to do both do one at a time lift up or you can also do like this hold it for 10 9 8 7 6 5 4 3 2 one drop down and then we'll do round two lift up again 1 2 3 4 5 6 7 8 9 10 drop down and we'll do one more round last round come on lift up 10 9 8 7 6 5 4 3 2 one let go [Music] you can slowly turn around lie down on your back p c the next hold is called the dead bug so you lift your legs up at 9090 and lift your hands up at 90° like this and then you go right hand up and left leg forward hold it 10 9 8 7 6 5 4 3 2 1 bring it back other side side left hand up right leg forward 10 9 8 7 6 5 4 3 2 1 and drop keep your heel close to the body and we'll hold setu bandas or the bridge pose hold it 10 9 8 7 6 5 4 3 2 1 bring it down now gently lift your upper body up and try to touch your heel 1 2 3 alternate 4 5 6 7 8 9 10 and [Music] relax we'll repeat again dead bug lift your hands 90° or towards the ceiling lift your legs at 9090 right hand up left leg forward 10 9 8 7 6 5 4 3 2 1 come up left hand up and right foot forward 10 9 8 7 6 5 4 3 2 1 come back up drop and lift up in suub basan hold it and let's count 10 9 8 7 6 5 4 3 2 1 lift your upper body up and touch your heel alternate 1 2 3 4 5 6 7 8 9 10 drop down and one last time we'll repeat the sequence come up in the dead bug hands up knees and legs at 9090 right hand up left leg forward hold 10 9 8 7 6 5 4 3 2 1 left hand up and right foot forward 10 9 8 7 6 5 4 3 2 1 and drop bridge pose again lift your waist up hold 10 9 8 7 6 5 4 3 2 1 and again lift your upper body up 1 2 3 4 5 6 7 8 9 10 and slowly relax relax completely for 1 minute minute Cho keep your hand on the stomach breathe in push your stomach out breathe out take your stomach [Music] in breathe [Music] in breathe [Music] out breathe in [Music] breathe out Breathe [Music] In Breathe [Music] Out breathe in breathe out breathe [Music] in [Music] out breathe in again let go and slowly turn to your right and sit up and you twist and twist twist again and twist again and take your hands up breathing out you pump your hands up pull your stomach [Music] in slowly let go keep your eyes closed Let the Body relax let the Mind relax and slowly rub your hands CB them on your eyes and that's it thank you so much for joining in continue practice core muscles strong you can sign up for our free 14-day yoga challenge which starts this Monday click on the link given in the description