Streamlined Abs Workout: 10-Minute Ballet-Influenced Routine Offers Sufficient Core Strength in Place of Traditional Gym Routines
Mikala Czubak, a certified personal trainer and barre instructor, has shared an abs routine that targets the core muscles without the use of weights. This low-impact workout, inspired by dance and ballet, is perfect for those who cannot do high-impact exercise.
A General Barre Workout for Abs
Czubak's routine is a fusion of moves inspired by ballet, Pilates, and yoga. It lasts for 10 minutes and caters to different levels of fitness with modifications for each exercise. Here's a breakdown of the workout:
Warm-Up
Start with a dynamic warm-up to prepare your muscles. This can include light cardio like jogging in place or jumping jacks, followed by some dynamic stretching to loosen your muscles.
Core Engagement
Lie on your back with your knees bent and feet flat on the floor. Engage your core by drawing your belly button towards your spine. Lift your shoulders off the ground slightly, keeping your shoulders down and away from your ears.
Leg Raises
Slowly raise one leg towards the ceiling, keeping it straight. Hold for a moment, then lower it back down without touching the floor before raising the other leg. Repeat this motion with both legs.
Bicycle Crunches
Place your hands behind your head for support. Lift your shoulders off the ground and bring one elbow towards the opposite knee, mimicking a bicycle motion. Switch sides and continue alternating.
Plank
Get into a plank position with your hands under your shoulders and your toes on the ground. Keep your body in a straight line from head to heels. Hold this position for as long as you can, engaging your core muscles.
Russian Twists
Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the ground. Twist your torso from side to side, touching your hands to the ground beside you each time.
Leg Circles
Lie on your back with your arms extended overhead and legs straight. Lift your legs off the ground and draw small circles with your toes. Start with small circles and gradually increase the size as you continue.
Cool Down
Finish with some static stretches to relax your muscles and improve flexibility.
Czubak's routine provides harder versions of exercises for those who want to progress over time. It also focuses on smaller muscles like hip flexors and obliques, not just the abdominal muscles. The low-impact nature of barre makes it suitable for people who cannot do high-impact exercise.
Remember, it's always best to consult with a fitness professional or healthcare provider before starting any new exercise routine. For those in need of a yoga mat, a guide to the best yoga mats is provided. Modifying exercises is beneficial for preventing injury and executing exercises more effectively, regardless of one's fitness level.
So, give Mikala Czubak's 10-minute barre workout for abs a try and strengthen your core muscles without spending hours at the gym!
- Mikala Czubak's routine, a combination of ballet, Pilates, and yoga moves, also includes elements from yoga, providing a holistic approach to fitness-and-exercise and health-and-wellness.
- The low-impact barre workout, focused on core engagement, is not only effective in toning the abs but also caters to yoga enthusiasts who prefer a less intense fitness-and-exercise regime.
- Incorporating a lifestyle that balances barre workouts with yoga, Pilates, and other fitness-and-exercise routines contributes to a well-rounded health-and-wellness routine, fostering a positive fitness-and-exercise lifestyle.
