Warm is not someone who like jogging as an exercise. Until two years ago in 2017, where both Warm and Cozy are serous and started getting coaches to teach badminton. One of the coaches taught Warm of doing workout to build up core muscle etc and that when Warm started to do intense workout at home and found it to be more effective than going to gym.

Especially with the CoVid-19 virus currently spreading widely. Many do not dare to go to the gym.

Do you know you can train your core muscle by just doing planking? Cozy has tested out too and it seems to be effective but it was too strenuousness for her weak body. So Cozy is not that consistent in working out but moderately.

This is the most common planking method which is forearm plank. It is held in a push-up-like position, with the body’s weight borne on forearms, elbows, and toes. The plank strengthens the abdominals, back and shoulders. At the start, hold it for 30 seconds. It looks simple but when you first started, you will realize the impact.

The basic core routine begins with the plank, an exercise that actively engages all of the major core muscles.

To enter the pose, prop your upper body on your forearms and lower body on your toes. Keep your knees rigid and abdominal muscles taut. Do not allow your hips to drop or your upper back to sink between your shoulder blades.

As per the exercise’s name, your body needs to be as stiff and straight as a plank. Hold the position for 15 to 60 seconds while inhaling and exhaling slowly. Do not pant or hold your breath.

To increase the intensity, extend one arm in front of you for 10 seconds and repeat on the other side. You can do the same with each leg. With each arm or leg extension, focus on engaging the muscles of the diaphragm, abdominals, hips, and lower back. 

Source: https://www.verywellfit.com/quick-core-workout-routine-3120075

But to get a core muscles like Tai Tze Ying (Top female badminton player in Taiwan who is also Cozy’s idol), it will takes much much much more that these training. Ha ha ha.