A 7-Minute Core Training Program for Complete Novices

Core strength goes deeper than looks – it’s vital for preventing back pain and injury and increasing sports performance. This is an excellent way to begin working out your abs.

Beginner-friendly ab exercises like Bird Dog strengthen several core muscles, helping stabilize the spine for everyday movements.

Your midsection, also known as your core, is used in almost every movement you perform, including reaching for a glass of water, squatting with a heavy load, and walking your dog. Try this incredibly beginner-friendly exercise if you have not been working out these muscles or have not in a while. 

According to Maricris Lapaix, a Los Angeles-based personal trainer accredited by the National Academy of Sports Medicine (NASM), "the core is where all movement originates." Maricris Lapaix leads exercises on the Centr app. 

The pelvis and spine are stabilized and controlled by the core, which is made up of several abdominal muscles as well as muscles in your hips, pelvic floor, and spine. This has an impact on both upper- and lower-body motions.

Robust core muscles not only facilitate and ease daily activities, but also enhance safety and effectiveness in exercise endeavors by enhancing balance, stability, and alignment. According to the American Academy of Orthopedic Surgeons, having a strong core is also one of the best strategies to prevent back discomfort and injuries as you age since the muscles in your torso support your spine. According to some research, core strength may also improve performance in other sports, such as running.

Beginner's Bodyweight Core Workout

Are you prepared to begin building up your abdominal muscles? Lapaix included five exercises in this program just for complete novices. 
The five exercises are straightforward but powerful. “They need you to be in certain positions that provide maximal possibility to feel your core activate,” Lapaix explains, adding that the positions don’t leave much room for error or poor form.

The Workout Program

The muscles in your hips, spine, and pelvic floor, as well as your abdominals, make up your core. These muscles make everyday activity possible and fitness activities safer by maintaining balance, stability, and posture. This program consists of five easy exercises that will assist beginners strengthen their core. 

1. Dead Bug

With your arms extended straight up from your shoulders to the ceiling, lie faceup on the floor. With your shins parallel to the floor, bend and elevate your knees to create a ninety-degree angle. Press your lower back against the floor while bracing your abdominals. Next, raise your right arm behind you and your left leg straight out in front of you, so that the extended limbs are only a few inches over the floor. Return to the starting position. After doing so with your left arm and right leg, switch sides once more. 

2. Glute Bridge

Arms lowered by your sides, lie on your back. With both feet flat on the ground and hip-width apart, bend your knees. With your toes pointing forward, your heels should be six to eight inches apart from your glutes. Lift your hips toward the ceiling by contracting your glutes and your abdominal muscles. Your body should form a straight line from your knees to your hips to your shoulders. Only raise your hips as high as you can without arching your back. Before lowering your hips gradually to the floor, squeeze your glutes for two seconds in the highest position. Repeat.

3. Bird Dog

Start with hands and knees on the floor; stack your shoulders over your wrists and your hips over your knees. Gaze toward the floor so that your neck aligns with your spine, forming a straight line from the crown of your head to your hips. While keeping your core engaged and stable, raise your left arm straight in front of you and extend your right leg straight out behind you, reaching both away from the body and parallel to the floor. Hold briefly; then return your hand and knee to the floor. Repeat with your right arm and left leg, and continue alternating sides. 

4. Bear Plank With Knee Taps

Start with hands and knees on the floor; stack your shoulders over your wrists and your hips over your knees. Press your palms into the floor and engage your abdominal muscles by pulling your belly button in toward your spine. Keep your abdominals tight as you lift your knees about an inch off the floor. Hold this position as you alternate tapping the floor with one knee. Keep your head in line with your spine the entire time. 
If this exercise causes wrist discomfort or pain, modify it by forming fists with your hands instead of placing your palms on the floor.

5. Modified Side Plank

Lie on the floor on your right side and bend your knees so your feet are behind you. Place your right forearm on the ground with your elbow underneath your shoulder. Brace your core and push off the ground so your upper body is supported by your right arm and knee. Then, lift your hips; your body should form a straight line from head to knee. Hold this position for 30 to 45 seconds, then repeat on the other side.

What to Know Before You Try These Exercises

Is this workout safe and appropriate for everyone?

It’s a good idea to get clearance for exercise from your doctor if you have any ongoing or underlying health issues. You should also check with your doctor about starting this workout if you have back pain or injury, are recovering from abdominal surgery, are pregnant, or recently gave birth.

What equipment will I need?

All you need to perform this routine is a yoga or exercise mat.

How do I warm up?

The exercises in this routine are gentle and don’t require a warm-up. If you’re feeling stiff, Lapaix suggests warming up with Cat-Cow (get on all fours; arch your back and lower your chin to your chest on an inhale; drop your back down as you lift your head on an exhale), knee drops (lie on your back with your knees bent and feet flat on the floor; keeping your upper body in place, gently drop both knees to the floor on your left side; lift your knees back to center and gently drop them to the floor on your right side), and Cobra (lie on your stomach with your palms on the floor beneath your shoulders; draw your legs together and press the tops of your feet into the floor; press into your hands to lift your chest, draw your shoulders back, and straighten your arms; gently release to return to the starting position; repeat). Do as many repetitions as needed to loosen up.

How often should I do the workout?

Perform the routine three to four times per week on nonconsecutive days.

Do each exercise for 30 to 45 seconds and rest for 15 seconds before moving on to the next one. Start with one set (it should take about 7 minutes) and gradually progress to four sets as you get stronger.

While this workout is a great way for beginners to build core strength, your fitness routine should also include cardio and strength exercises that target every major muscle group.

Boost Your Testosterone Naturally with Testogen: A Comprehensive Guide

Testosterone is a critical hormone for men, playing a vital role in muscle growth, energy levels, libido, and overall well-being. However, as men age, testosterone levels naturally decline, leading to symptoms such as fatigue, reduced muscle mass, weight gain, low libido, and even mood swings. While this is a normal part of aging, the good news is that there are natural ways to boost testosterone levels and counteract these symptoms. One such solution is Testogen, a natural testosterone booster.

What is Testogen?

Testogen is a natural supplement designed to boost testosterone levels in men. It combines a range of vitamins, minerals, and herbal extracts that have been scientifically proven to support the body's natural testosterone production. Unlike synthetic testosterone replacement therapies, Testogen works with your body to help it produce more testosterone naturally, which can lead to improved energy levels, muscle mass, and overall vitality.

The Science Behind Testogen

Testogen’s formula is packed with ingredients that have been selected for their ability to support testosterone production and reduce symptoms associated with low testosterone. Here’s a closer look at some of the key ingredients:

1. D-Aspartic Acid: This amino acid plays a significant role in the production of luteinizing hormone, which in turn stimulates the production of testosterone in the testes. Studies have shown that D-Aspartic Acid can significantly increase testosterone levels in a short period of time.

2. Fenugreek Extract: Fenugreek is a herb that has been used for centuries to enhance libido and masculine vitality. It contains compounds called saponins, which have been shown to increase testosterone levels by inhibiting enzymes that convert testosterone into estrogen.

3. Zinc: Zinc is an essential mineral for testosterone production. It plays a critical role in the maintenance of healthy testosterone levels and is known to improve sperm quality. Zinc deficiency has been linked to lower testosterone levels and reduced immunity.

4. Vitamin D3: Often referred to as the "sunshine vitamin," Vitamin D3 is crucial for testosterone production. Studies have shown that men with higher levels of Vitamin D3 tend to have higher testosterone levels.

5. Magnesium: Magnesium is another vital mineral that supports testosterone production. It’s involved in over 300 biochemical reactions in the body, including those that regulate testosterone levels. Magnesium also helps improve sleep quality, which is essential for maintaining healthy hormone levels.

6. Boron: This trace mineral has been shown to increase free testosterone levels and reduce estrogen levels in men, creating a more favorable hormonal balance for muscle growth and energy.

Benefits of Testogen

Using Testogen regularly can lead to a variety of health benefits, particularly for men experiencing symptoms of low testosterone. Some of the key benefits include:

- Increased Energy Levels: Higher testosterone levels can lead to improved energy and stamina, helping you stay active and engaged throughout the day.

- Enhanced Muscle Mass: Testosterone is a key hormone for muscle growth. By boosting your testosterone levels, Testogen can help you build and maintain lean muscle mass more effectively.

- Improved Libido: Low testosterone often leads to a reduced sex drive. Testogen can help reignite your libido, improving your sexual health and performance.

- Better Mood and Mental Clarity: Testosterone has a significant impact on mood and cognitive function. Higher levels can lead to better focus, reduced anxiety, and an overall improvement in mood.

- Fat Loss: Increased testosterone levels can help with fat loss, particularly around the abdomen. This is because testosterone plays a role in regulating metabolism and fat distribution.

How to Use Testogen

Testogen is simple to use. It comes in capsule form, and the recommended dosage is four capsules per day, taken with water approximately 20 minutes before breakfast. For best results, it’s advised to use Testogen consistently and combine it with a healthy diet and regular exercise.

Is Testogen Safe?

Testogen is made from natural ingredients and is generally considered safe for most men. However, it’s always a good idea to consult with a healthcare provider before starting any new supplement, especially if you have any pre-existing health conditions or are taking other medications.

Conclusion

If you’re experiencing symptoms of low testosterone and are looking for a natural way to boost your levels, Testogen might be an effective solution. By combining a range of powerful, natural ingredients, Testogen supports your body’s natural testosterone production, helping you regain your energy, vitality, and overall sense of well-being. Whether you’re looking to improve your fitness, enhance your libido, or simply feel more like yourself again, Testogen offers a safe and natural way to achieve your goals.

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