The basic core workout: five minutes "bars" on the day

Core - is the core, the base, which is very important to practice any sport. Highlighting just 5 minutes a day for a few "bars" after training or in the morning, you can strengthen your base, and thus to improve results and avoid injury.

"Plank" - a static exercises, run-time which is necessary to keep the body in the correct position as still as possible.

The legs should be straight, and keep together, stomach in, straighten your back and stretch the buttocks, put his hands perpendicular to the floor. The whole body should be a straight line., So you need to start all over again to stay in that position for more than 10-20 seconds it will be difficult with small: 10, 20, 30 seconds, how many will turn out.

When will the strength to stand in the "strip" a minute, you can complicate the exercise: raise your hands and feet alternately, to develop the side stand, make complexes. For example, there is a set of "bars" for 5 minutes, which I usually do after 7 minute workoutVery delivers.

If this eventually will seem a little, you could try to add exercise ball, it will complicate the exercise, as it will need to make extra efforts to retain balance:

Only "bar" - only the hard core.