15 Minute core Workout Using Nontraditional


Whether you or your clients travel every week or once a year, being away from home shouldn’t stop anyone from working toward personal fitness goals. This core workout can be done as its own workout or in addition to an upper-body or lower-body circuit. Try committing 15 to 20 minutes, twice a week to build a strong core, which will not only help with a toned midsection, but better posture as well. The following series of trunk movements require only a hard floor, two small towels, a suitcase and three to four rounds of hard work. Remember, core exercises also require a suitable warm-up and cool-down just like other muscle groups and workouts.



WARRIOR PLANK
  • Begin lying on the floor on one side.
  • Prop the body onto the forearm and keep the feet stacked; engage the core.
  • Keep the head, shoulders, hips, knees and heels in alignment.
  • Brace the core to achieve balance and lift the top leg into the air.
  • Reach overhead with the top arm.
  • To increase the difficulty of this exercise, balance on the hand instead of forearm. 
Hold for 30 to 45 seconds before switching sides.


LUGGAGE SIT-UPS
Begin seated on the floor with the knees bent to keep the back in a neutral position. Hold the suitcase in both hands and slowly lie down.
Raise the suitcase over the chest and straighten the arms; be sure to keep the head and neck in a neutral position.
Engage the abdominal muscles while slowly crunching upward while keeping the suitcase overhead.

Complete eight to 12 repetitions. Adjust the load by adding or removing materials from the suitcase.


WATER BOTTLE RUSSIAN TWIST
  • Find the sit-bone and lean back to find balance.
  • Slowly raise the feet off the floor to keep integrity throughout the core.
  • Hold onto the water bottle and slowly begin to rotate to the right and left.
  • Keep the head aligned with the spine, the shoulders back and the arms elevated.
  • Follow the movement with the eyes to challenge the obliques by maximizing the range of motion. 
Complete eight to 12 repetitions on each side. Adjust the load by holding the water bottle farther away from the body. 


SLIDING TOWEL PIKE-SAW
  • Begin in a normal plank position, with the toes on small towels.
  • Keep the head aligned with the spine and the core braced.
  • Slowly pull the toes toward the hands without bending the knees.
  • Once full range of motion has been achieved, slowly push the feet back out to the starting position. 
Complete 20 to 30 total repetitions. Adjust the level of difficulty by bringing the feet closer to the hands. 


SLIDING TOWEL STARS
  • Begin in a normal plank position, with the toes on small towels.
  • Keep the head aligned with the spine and the core braced.
  • Slide the feet out to a star shape and then back the back together. Keep the back flat throughout the exercise. 

Complete eight to 12 repetitions and increase the level of difficulty by straightening the legs. 



SLIDING TOWEL LEG CIRCLES
  • Begin in a normal plank position, with the toes on small towels.
  • Keep the head aligned with the spine and the core braced.
  • Create a slow, circular motion while bringing the feet into a tuck position.
  • Create circles in each direction. 
Complete six to eight repetitions on each side. Increase the level of difficulty by creating larger circles with the feet.