Define and Strengthen your Mid-Section
Perform the following core training workouts two to three times per week.
Add them to your strength or cardio days.
Warm Up for for about five minutes with moderate cardio such as walking.
Or perform them after your cardio session.
Core Training Workouts for All Levels
BEGINNER
1. BRIDGE
Target Muscles: Core Stabilizers.
Perfrom 2 sets of 12 to 15 repetitions at a slow tempo.
Lie on your back with knees bent and feet flat on the floor and shoulder
width apart. Rest your arms on your sides with palms down. Draw your belly
button in and squeeze buttocks. Lift your hips off the floor by pushing through
your heals and until your knees, hips and shoulders are all in line. Hold
two seconds and and Lower for 4 seconds. Repeat.
2. PLANK
Target Muscles: Core Stabilizers.
Perfrom 2 sets of 2 to 5 repetitions.
Lie face down on the floor, and rest on your forearms, feet
together. Draw in your belly button in and rise off the floor resting on
your forearms. Hold for as long as you can while keeping the belly button
drawn in. Repeat 2 – 5 times.
INTERMEDIATE
1. BALL COBRA
Target Muscles: Core Stabilizers.
Perfrom 2-3 sets of 10 to 12 repetitions.
Lie face down on a stability ball and your feet against
a wall. Cross your arms on your chest. Draw in your belly belly button
and squeeze your buttocks. Pinch your shoulder blades together and lift
your chest off the ball. Hold for 2 seconds and slowly lower and repeat.
2. REVERSE CRUNCH
Target Muscles: Core Strength.
Perfrom 2-3 sets of 10 to 12 repetitions.
Lie face up on the floor or on a bench, Place your arms
behind your head, or holding on to bench. Bend your knees with feet
in the air at a 90 degree angle. Draw your belly button in and lift
your hips off the floor or bench and bring knees to chest. Slowly lower
hips back down to the floor and repeat.
ADVANCED
1. BALL CRUNCH
Target Muscles: Core Strength.
Perfrom 3 sets of 10 repetitions.
Lie face up on a stability ball, bend your knees, feet flat on the ground
and pointing straight ahead, place your hands behind your ears. Draw
in your belly button. Tuck chin and crunch upper body up and shoulders
off the ball and slowly lower and repeat.
2. ROTATION BALL CRUNCH
Target Muscles: Core Strength.
Perfrom 3 sets of 10 repetitions.
Lie face up on a stability ball, bend your knees, feet
flat on the ground and pointing straight ahead, place your hands behind
your ears. Draw in your belly button. Tuck chin and crunch upper body
up rotating to one side with shoulders off the ball and slowly lower
and repeat on opposite site.