Chris Hemsworth has shared a series of workout challenges on Instagram over the past few weeks, all filmed on the deck of a ship in the middle of the ocean to demonstrate how simple it can be to fit into a workout , no matter where you are. to be in the world.
In the most recent video, Hemsworth demonstrates his “core workout,” consisting mostly of bodyweight exercises, making it an accessible, albeit strenuous, routine. The only equipment you need is a medicine ball, which you can easily replace with a loaded backpack.
“Try at your own pace, but keep pushing yourself! The actor wrote, encouraging his followers to perform each set one at a time, without resting until they’ve completed at least 50 reps. He recommends performing the following circuit in its entirety a total of five times, with 60 seconds of rest between rounds:
- Bird dog, 10 reps
- Bike Abdominals, 10 reps
- Alternating Supermans, 10 reps
- Scissor kicks, 10 reps
- Butterfly sit-ups, 10 reps
- Medicine Ball Crunches, 10 reps
- Crunches, 10 reps
- Floating Kicks, 10 reps
The various exercises in this routine ensure you’ll hit all areas of the core, with the floating kicks working the lower abs with a trained bottom-up motion, and the bikes incorporating that all-important rotation to engage the obliques. However, the crunches Hemsworth does here aren’t necessarily the best way to train your core.
Crunches aren’t very effective at bending the spine, with the neck too often doing most of the work, which can lead to strain. Also, compared to some of the other exercises here? They are a bit too easy. A good bodyweight alternative you might want to try instead is the hanging leg lift, or if you’re in the mood for something more challenging, the V-up.
Philip Ellis is a freelance writer and journalist from the UK covering pop culture, relationships and LGBTQ+ issues. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV.
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