10 minutes a day for healthy core
You don't need to practice for hours to have a toned waist. According to fitness expert Yash Agarwal ( Fitnastic fitness center, India), just 10 minutes of proper exercise per day can create a clear change for the body. Some of the exercises are short but focus on the core muscles, which will activate multiple muscle groups at the same time, helping to tone them faster and improve overall strength, says Agarwal.
Exercises such as plank, crunches, leg raises and Russian rotation not only affect the abdominal muscles but also train the subolidated and lower back muscles, supporting posture stabilization, reducing the risk of injury and improving performance. A study published in the British Journal of Sports Medicine also showed that maintaining regular core exercises helps improve balance and reduce lumbar spine pain.
Combine the right movements for maximum efficiency
The exercise should start with a warm-up minute with light movements such as jumping in place or raising your knees to warm up your muscles. Then there are eight minutes of focusing on the main movements: plank to increase endurance, squat the abdomen to shape the straight abdominal muscles, lift the legs to tighten the lower abdominal muscles and rotate the Russian xbox to train the between ribs. Finally, finish with a minute of relaxation to stretch the abdominal and hip muscles, helping the body recover.
expert Agarwal recommends: Start with a short time, gradually increase the intensity as the body adapts. Persistence in 10 minutes a day will bring clear results after a few weeks". However, he also emphasized that the exercise is only effective when combined with a balanced diet and adequate sleep.
No need for elaborate equipment, no need to spend much time, with just a mat and regularity, you can completely own a neat waist, a healthy body and a more refreshing spirit every day.
