Strengthening the trunk is of crucial importance when we do exercises. The trunk is a completely different term from the abdominals because it includes the lower back muscles, the abdominals, the hips and the legs. It is considered the nucleus of the human body.
For this, we present a training of the trunk which takes only 6 minutes of your day. The following training plan will be extremely beneficial for your entire body and will reduce the very stubborn belly fat. It will strengthen your body posture, improve athletic performance, reduce back pain and prevent injuries.
Here are 3 days of a series of trunk training:
Day 1
On the first day, you should do 3 simple exercises. If you are not a beginner, do 2 sets.
1. Reverse Crunch
Begin the exercise, lying on the floor with your legs fully extended and arms on the sides of your torso. Your palms should be on the floor. Make sure to keep your arms still during exercise. Then raise your legs so that your thighs are perpendicular to the ground and your feet are together and parallel to the ground. This is the starting position. Then move your legs to the torso as you roll your pelvis back and you lift your hips off the floor. You should touch your chest with your knees. Hold this position for a while and then return to the starting position. Do 10 per side.
2. The Windshield Wipers
This exercise requires a bar. You will need to hang on a hanging bar by pulling down. Then, bring your feet towards the bar in the position of spades. Then slowly move your legs side by side, keeping them together as if they were a windscreen wiper. You should only lower your legs to one side as far as you can have control without twisting your hips. Do 10 per side .
3. Army Crawls
First, place your body in plank position on your forearms. Then begin to crawl forward with your arms and drag your legs behind you. You should make 36 advances.
Day 2
For the second day, you should do 4 more exercises, which will only take 5 minutes of your time.
1. Breakdancer
You should sit on the floor while keeping your feet flat on the floor with your hands behind you. Then, lift your pelvis until you move your weight towards your left hand. You should rotate your right hand around your body and end with an overhead span. Then, stretch your abdominals when you get down your pelvis to sit on the floor. Then, repeat this for the other side. You should aim 15 per side.
2. Skydiver
Start by lying on your stomach with your legs extended and your arms 90 degrees from your head. Then raise your body from the ground by stretching everything backwards. Hold for 30 seconds. Finally, lower your body to the starting position.
3. Dead Bug
Start by sleeping on your back with your hands stretched out to the ceiling. Then you have to bring your feet, knees and hips up to 90 degrees. Then extend one leg and hold the position of your lumbar and pelvis as you move. Then return the leg to the starting position. Repeat the operation on the opposite side. Do 10 per side.
4. Side board
You should lie on your side on the floor and put your elbow directly under your shoulder. Your feet and knees should be stacked. Next, lift your hips up to make a side board while your arm remains free in front of the ceiling. Then, rotate your shoulders and hips to the floor. Do 10 per side.
Day 3
On the third day, you should do 4 more difficult basic exercises. Again, it will only take 6 minutes of your time.
1. Crab kicks into Superman
First, sit on the mat with your knees bent. Rest your feet and place your hands behind you with your fingers back. Then you have to lift your hips off the rug and throw your right leg. Repeat the operation on the opposite side. You should do 6 per side.
2. Star leg raise
Begin the exercise by lying on your back. Place your hands by your sides and keep your legs straight. Then lift your legs until your body is L-shaped. Hold this position for a while and then turn your legs slowly back to the starting position. 10 per side.
3. Side V-ups
Start by sleeping on your side. Place one arm near you and the other arm resting on your head. Then, contract to your hip and lift both legs at the same time. Then, lower both legs to the floor. Do 10 per side.
4. Over / unders
Begin the exercise in a standing position with your feet together. Then, pass one leg to one side over an imaginary fence, then do the same with the other leg. Next, squat in the same direction under an imaginary fence. You should do 10 per side.