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…
Core Workout
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)
Killer Supplements to Burn Belly Fat & Show Your Core
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!
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
Hey Sam,
Love your articles, they’re so helpful. I have a question. I’m actually very happy with my build right now, but have the ever so popular stubborn belly fat. Otherwise, my upper body and lower body is pretty lean and fairly muscular. Do you have any tips into trying to lose the belly without compensating upper or lower body size?
Ben
Hi Ben, thanks for the positive comment! When you’re cutting it’s almost impossible to not also lose some muscle size, however you will still look much better when giving your muscles some definition and tone. Try this article on 6 pack abs checklist for more tips – https://weightlossandtraining.com/6-pack-abs-checklist
Hey Sam,
I love your website and all of your workouts! I have been editing them and adding different workouts to my own routine. However, I am going to add these core workouts to my routine. How often do you recommend to do abs and cardio? Also, I am taking Lipo 6 Black and Animal Pak and Animal Stak, do you think I should take one of the other supplements as well or what I am taking should be ok? I work out as often as possible and have been for over a year, but just havent seen any changes in my core area. It just seems to getting covered with more and more fat. Any suggestions on that aspect as well would be much appreciated.
Thanks!!
Hi Walter, thanks for the kind words! I recommend doing cardio & abs twice a week, three times is quite a bit, and one time a week is a little on the low side. Watch your diet, that is the biggest recommendation I can give for you to see more results with your core area.
Hey,Sam,
This Core Workout is amazing but i have one question too, i go to the gym 5 days a week targeting a separate muscle each day,Day1 For chest,Day2 For back,Day3 For shoulders, Day4 Off, Day 5 For arms,Day6 For legs and day7 off,i dont know when to play cardio or core ,can u please guide me 🙂
Thanks
Hi Totti, I would couple a few of those days. You can do arms and back on the same day or even shoulders and legs. I’ve found that to work really well and unless you are going for a muscle building competition then you don’t really need to be doing such a spread split routine.
Quite literally just what I asked for! Thanks a million!!
Awesome!!! Keep the feedback coming!