CORE STRENGTH

Core Strength

WORKOUT TYPE: MUSCLE BUILDING
DIFFICULTY LEVEL: 3 OUT OF 5 STARS


This workout is designed to strengthen the core muscles in your body. A stronger core will improve your posture, increase flexibility, and tone your midsection, and it can alleviate lower back pain and prevent spinal injury. Perform each exercise, then repeat them all twice for a total of 3 sets of each exercise. These muscles develop better with higher reps, so feel free to do more than the total reps that are listed to get a great burn and stronger core!

Let’s Get Started

EXERCISES


EXERCISE NO. 1

Standing Twists

Twist your upper body to the left side as far as you possibly can while keeping the lower body stationary. When you reach the farthest points, change the direction and quickly twist your body to the right side. Squeeze and use your obliques on each twist.

Do for 60 Seconds

EXERCISE NO. 2

Lying Down Scissor Kicks

Lie flat on your back on a mat with your arms by your sides and your palms down. Extend your legs with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid, up-and-down, scissor-like motions with your legs.

Do for 60 Seconds

EXERCISE NO. 3

Standing Side Bends

Slowly lean side to side, accentuating the range of motion. Both sets of obliques will work in each direction. Slowly side-bend your trunk to the left, reaching down the side of your left leg to try to touch the outside of your knee.

Do 20 Reps on Each Side

EXERCISE NO. 4

Kettlebell or Dumbbell Pullovers

Lie on upper back perpendicular to bench. Flex hips slightly. Keeping elbows slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are inline with torso. Pull dumbbell up and over chest. Repeat.

Do 30 Reps

EXERCISE NO. 5

Stability Ball Back Extensions

Lie face-down on a stability ball, hands behind your head, feet against a sturdy object. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start.

Do 20-30 Reps

EXERCISE NO. 6

Reverse Crunches

Starting Position: Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Do 20 Reps

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