Finding the time to challenge your core
Developing a strong core is important for strength, balance, posture, and performing daily tasks. But maybe you don't think you have the time to fit in a core workout. The good news is, with so many workouts you can easily do from home, a good core workout can be quick and easy.
To do a full core workout, you should estimate 20 minutes for one set of exercises and stretches or 40 minutes for two sets. But when you don't have time for a full core routine, you can sneak in some core exercises in as little as five to 10 minutes. Here are some suggestions.
Try a shorter workout. A 10-minute workout of basic core exercises such as bridge, plank, reverse lunges, or side squats is effective and less of a time commitment. You can keep all exercises stable on the floor or incorporate a stability ball or bosu.
Fit in bursts of exercise. Even the busiest people have moments of downtime during the day. Challenge yourself to see how often you can slip in a burst of core work. Can you do one or two moves before leaving home in the morning? How about during TV commercial breaks? Can you close your office door at work and do a few squats and lunges while talking on the phone? Start slowly by writing a reminder on your calendar — say, every Monday and Thursday — then gradually fold bursts of core exercise into additional days.
Choose cues to prompt activity. Identify predictable wait times or other recurring events that can serve as triggers for specific exercises. While waiting for the light to change, for example, check your posture or practice bracing yourself. While your computer is firing up, try a few front planks, side squats with knee lifts, or pli's. When you finish a task, take an active break by doing side leg lifts or reverse lunges.
Incorporate core exercises into strength sessions. Add two to four core exercises to your twice-weekly strength-training sessions. This option is an excellent fallback position during especially busy weeks. When you're not as busy, try to step it up again by doing a full core workout.
For more strategies on how to build up your core strength, read Core Exercises, a Special Health Report from Harvard Medical School.
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