15-Min_Core_Strengthening_Workout_💪__No_Equipment____Fitness_Program_#homeworkout(360p)

Jasmin joshi 💜

Build a stronger, leaner, and more powerful core in just 15 minutes with this equipment-free workout by Shilpa Shetty Kundra.  This program is specially designed to:  Strengthen major core muscles (abs, obliques, lower back)  Improve stability, balance, and posture  Prevent injuries, especially lower back pain  Boost overall strength & functional movement  Perfect for beginners, fitness enthusiasts, or anyone looking to tone and strengthen the midsection at home, no gym required!  Start your journey to a healthier, stronger you today!  #CoreWorkout #CoreStrength #AbsWorkout #HomeWorkout #NoEquipmentWorkout #Shilpa ShettyKundra #FitnessWithShilpa #DailyWorkout #Bollywood Fitness #FitIndiaMovement #BodyBalance #CoreStability #LowerBackStrength  #Strength Training #FlatAbs #StrongCore#Shilpa ShettyKundra #FitnessWithShilpa  #Strength Training #FlatAbs #Strong Core  #HomeWorkout #NoEquipmentWorkout #DailyWorkout #Bollywood Fitness #CoreStability #LowerBackStrength #HealthyLifestyle #Fitness Motivation

Transcript

00:00lie down with your lower back lock down on the mat with your knees bent at 90

00:09degrees directly above your hips keep your hands behind the head inhale and

00:16tuck your chin in exhale crunch up from your shoulders

00:30do not jerk your neck or chin with your arms keep your elbows wide and lead the

00:58movement with your chest and shoulder keep your abs engaged and pull the navel in

01:05every time you exhale gaze at the navel not at the ceiling

01:15avoid shrugging from the shoulder blades

01:28lie down lower back flat on the floor arms overhead inhale here exhale bend both

01:39your knees at a 90 degree angle and keep your hands behind the head inhale here

01:44exhale lift your shoulders off and crunch diagonally to touch right elbow to the

01:49left knee keep other legs straight and off the floor switch sides without resting

01:54down

02:19exhale to twist and inhale to change sides

02:32exhale to twist and inhale to change sides

03:01get into a quadrupedal position on your elbows

03:30straighten one leg behind then the other maintain your shoulders over your elbows and

03:39heels above your toes hold this position

03:43over left knee

03:52through the left knee

03:53descend to the right leg behind the front

03:55looking at the front

03:56side

03:57this side

03:59this side

04:00this side

04:00goes

04:01the

04:24for your belly button in towards the spine

04:29gently squeeze your glutes to stabilize your lower back

04:33your neck should be in line with your upper back

04:38focus on keeping the collarbone wide

04:43keep your legs tighten

04:48gaze at the wrist not at your feet

04:54get into a plank position on your elbow

04:56get into a plank position on your elbow

05:20inhale here

05:29exhale

05:31rotate hips and entire body to go into a side plank on the left forearm

05:36and lift the right hand up to the ceiling

05:38hold here for a moment and keep abs tightened

05:41inhale here

05:42exhale

05:43return to low plank position

05:45inhale here

05:46exhale

05:47rotate entire body to a side plank on the right forearm

05:50and lift the left arm up to the ceiling

05:54repeat

06:12keep hips away from the floor in the side plank by using your glutes and supporting shoulder

06:25don't sink into the shoulder

06:42don't sink into the shoulder

06:44maintain control of the tempo of the movement by tightening the abs

07:02flex your feet as they drop from one side to another in the side plank

07:21don't let the head droop to the floor but stay flat from the entire spine during the exercise

07:40don't sink into the shoulder

07:57keep hips away from the floor in the side plank by using your glutes and supporting shoulder

08:17don't sink into the shoulder

08:35don't sink into the shoulder

08:40maintain control of the tempo of the movement by tightening the abs

08:56flex your feet as they drop from one side to another in the side plank

09:20don't let the head droop to the floor but stay flat from the entire spine during the exercise

09:40flex

09:43don't sink into the shoulder

09:47maintain control of the tempo of the movement by tightening the abs

09:55into the shoulder maintain control of the tempo of the movement by tightening the abs

10:25up

10:48come into a plank position inhale here exhale lift your right foot off the floor

10:54and tuck your knee into your chest don't touch the foot down now hop and switch sides

11:24exhale to bring your knee in and inhale to hop

11:37keep your shoulders over your palms at all times

11:45keep your hips parallel to the floor

11:52keep your abs tight and breathe well

12:00exhale to bring your knee in and inhale to hop

12:07exhale to bring your knee in and inhale to hop

12:26lie on your belly arms straight and overhead

12:29lift your arms ribcage and legs simultaneously hold for a few seconds

12:44and lower them down together

12:51of

12:58the

13:03the

13:04the

13:08the

13:09the

13:11live

13:13your belly, arms straight and overhead. Lift your arms, ribcage and legs simultaneously.

13:24One line from the neck to upper back. Chin remains tucked in and lift from the chest.

13:35Instead of lifting higher, think about creating length. Lift your legs up from the thighs.

13:45Do not bend elbows and knees during the hold. Tighten the abs during the hold. Think about

13:59reaching to the opposite side of the room. Instead of lifting higher, think about creating

14:07length. Do not bend elbows and knees during the hold.

14:19Chin remains tucked in and lift from the chest. Instead of lifting higher, think about creating

14:28length. Tighten the abs during the hold. Think about reaching to the opposite side

14:46of the room.

14:58.

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