Here are 3 options on how to continue with nerd fitness: option #1) if you want step by step guidance on how to lose weight, eat better, and get stronger, check out our killer 1 on 1 coaching program: option #2) if you want an exact roadmap for getting fit, check out nf journey. Here’s an easy to perform, basic ab and core workout you can do just about anywhere: dead bug: 15 30 seconds. bird dog: 15 30 seconds. plank: 20 60 seconds. perform these three exercises back to.
To challenge yourself, extend your upper arm toward the ceiling, holding the position for 15 to 60 seconds while maintaining complete control of your core. repeat on the opposite side. lift the upper leg a few inches and hold it for 10 seconds to increase the intensity. repeat on the other side. Hold a light to medium dumbbell by the knee that's on the floor. grasp onto both ends of the weight. this is starting position. bring the weight diagonally up toward the ceiling on the opposite. The best core workout for strength: action plan. so, to sum the article up, here’s a breakdown of the best core workout routine: exercise 1: abdominal bracing (1 3 sets of 60 second holds) exercise 2: reverse crunches (2 3 sets of 10 15 reps) exercise 3: bird dog (2 3 sets of 5 reps each side). Press your back into the ground and try to slide your hand under your lower back. try to prevent your hand from passing through the gap by pressing down slightly and tensing your core muscles.
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