{"id":44020,"date":"2021-10-04T03:00:00","date_gmt":"2021-10-04T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/10-min-core-and-stability-workout\/"},"modified":"2021-10-04T03:00:00","modified_gmt":"2021-10-04T01:00:00","slug":"10-min-core-and-stability-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/10-min-core-and-stability-workout\/","title":{"rendered":"Workout of the week: 10-min core and stability workout"},"content":{"rendered":"\n
\n\n\n\n\n\n
\n\n\n\n
<\/div>\n\n\n\n

10-MIN CORE AND STABILITY WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ core and stability LIIT workout \/ 10 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Swiss ball & dumbbells <\/p>\n\n\n\n

<\/div>\n\n\n\n

We’ve already said wonderful things about the Swiss ball<\/strong><\/a> before. This exercise ball has the ability, among other things, to boost your balance, strengthen your core,<\/strong> and increase flexibility. We’ve also introduced you to LIIT \u2014 Low-Intensity Interval Training<\/strong><\/a>. It is a new fitness craze similar to HIIT training, but unlike the most famous acronym, it is less intense. Today, with the help of our personal trainer Klodya Garros<\/strong> (from EVO Geneva Rue de Lausanne) we combine these two to bring you a short and sweet 10-minute core and stability workout.<\/strong><\/p>\n\n\n\n

This training session will take around 10 minutes to perform<\/strong>, making it a perfect finisher after an intense workout. It can also be used as a warm-up drill. It consists of 4 exercises <\/strong>to be performed for 3 rounds<\/strong>. At the end of each set, you’ll relax with a gentle spine massage.<\/strong><\/p>\n\n\n\n

  1. Seated calf raise <\/li>
  2. Swiss ball crunch <\/li>
  3. Swiss ball chest press<\/li>
  4. Swiss ball Russian twist <\/li><\/ol>\n\n\n\n

    Ready? Let’s roll! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 4 exercises<\/li>
    • 10-20 reps depending on the exercise<\/li>
    • 3 rounds<\/li>
    • 10 minutes<\/li>
    • Equipment: Swiss ball & dumbbells<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Swiss ball = a couch or a chair with a pillow for support – bear in mind that it will never be as unstable as the real one<\/li>
      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        3 rounds<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1 – SEATED CALF RAISE<\/h3>\n\n\n\n

        20 reps<\/strong><\/p>\n\n\n\n

        • Grab a Swiss ball and a pair of dumbbells.<\/li>
        • Sit straight on the Swiss ball, feet shoulder-width apart, placing the dumbbells on your knees.<\/li>
        • Make sure your ankles are under your knees, keeping your legs in a perpendicular position.<\/li>
        • Keep your head and back straight.<\/li>
        • Lift your heels up once and that’s one rep.<\/li>
        • Repeat.<\/li><\/ul>\n\n\n\n