Core Workout Made Easy
We use our core muscles in almost every single movement and the core becomes particularly important if you are training with weights or participating in any sport or exercise. The core is our foundation. It is the one area we can strengthen most to allow us the ability to exert maximal force and acceleration (an in turn speed).
But what muscles make up our core anyway? The core is defined by the abs plus the mid and lower back muscles and even the upper part of the butt (gluteus maximus). So we want to make sure we include exercises which strengthen these muscles safely and efficiently in order to build a very strong core.
How else does a strong core help us? Well with a solid foundation all our movements become more effective and efficient meaning we can build strength in all our muscles even quicker. This in turn allows us to see greater progress when we’re working out in the gym, and in turn our body turns into a fat burning machine!
You like where this is going? Good, let’s get into a quick core workout to make it easy for you to start seeing results…
Since we want to get into a workout that challenges us particularly in one of our weakest areas, that being the lower back, we want to make sure our body is nicely warmed up. Try a 8 minute warm-up on the treadmill, elliptical or bike to get your heart rate up and breaking a light sweat. Got it? Good, now with the core exercises…
3 sets x 12 reps | Ab crunches on stability ball (view image)
3 sets x 10 reps | Stability ball pull-in (view image)
3 sets x 10 reps | Mountain Climbers (view image)
3 sets x 10 reps | Hanging leg raises (view image)
3 sets x 10 reps | Stiff leg deadlifts (view image)
3 sets x 10 reps | Stability ball back extensions (view image)
3 sets x 30 seconds | Stability ball plank (view image)
3 sets x 20 seconds | Side planks (both sides is one set) (view image)
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Core Workout Made Easy Conclusion
Now you have a pretty killer core workout, and doing this will give you easy results in no time! If all of this at once is too much just start out with fewer of these exercises and build up. Remember one important thing! Do all these movements with a slow and steady pace and if you can watch your form in the mirror then even better. Your back should always have a natural curve, your abs should be tight, and your shoulder blades should be pulled back to provide with most stability and safety of your spine.
Give this a try and please leave a comment below if you have any questions or have feedback on this routine!