No Reason to be "Bored"

Do you ever get bored or feel like you don’t have anything to do? We hear the words “I’m bored” from children quite often. When they have nothing to do, they feel bored. Unfortunately, sometimes, as adults, we get bored as well. Whether we are bored because we have nothing to do, or because we are choosing not to do the things we need to, we are still bored. So, what is the solution to feeling bored? Take less than 20 minutes to get your energy level up and strengthen your core with the B.O.R.E.D. workout. The best part is, you can do this workout at the gym, or even at home, all you need is an exercise ball.

The layout of the workout is simple: perform each exercise for 45 seconds, with a 15 seconds break to rest and transition to the next exercise. Repeat the circuit 3 times for an 18 minute workout.

B: Boat Pose – Sit on your mat with your legs out straight. Bring your legs straight up to a 45 degree angle and lift your upper body up to form a “V”. The torso will naturally fall back, but do not let the spine collapse. Once in place, bring the arms out straight, in line with the shoulders.

Modification: Sit on your mat with your legs out straight. Bend your knees, bringing your shins parallel to the floor into Half Boat Pose. If this is tough to maintain, you can hold on to the backs of your thighs.

Whether you modify or not, hold the pose for 45 seconds.

O: Oblique Crunches on the Floor – Start out lying on your side with your legs on top of each other and bend your knees. Place your hands behind your head. Once you are set, begin by moving your elbow up and toward your hip, similar to what you would do when performing a normal crunch. The difference is, this time the main emphasis is on your oblique muscles. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position. Switch sides after 45 seconds.

R: Reverse Crunches – Lay completely flat on the floor with your arms by your side and lift your knees up so they are at a 90 degree angle. This is your starting position. Using your abdominal muscles, pull your knees up to your chest while maintain the right angle in your knees and slowly lifting your lower back off the ground. Slowly return to your starting position. Repeat for 45 seconds.

Note: If you’re feeling uncomfortable or need some support, lay your hands under your tailbone.

E: Exercise Ball Pull In – Roll out over the ball until your shins and toes are the only part of your body on the ball. Get into push-up position, keeping the ball straight behind you. With your abs tight, pull the ball in toward your chest and then roll it back out. Use your abs to control the motion. Repeat for 45 seconds.

D: Dead Bug (with Exercise Ball) – Begin lying on your back with your hands and feet elevated and the stability ball pressed between them. Release and lower your right arm and left leg from the ball down towards the floor while holding the ball with your remaining limbs. Raise your arm and leg back to the ball and alternate to the left arm and right leg. Repeat the alternating movement for 45 seconds.

Note: If your back starts to arch off the floor or you feel any pressure in your low back, bend the knee and drop the foot to the floor instead of keeping the leg straight.

Now, instead of being bored, put the B.O.R.E.D workout into action to give you something to do, to increase your energy level, and to strengthen your core!