Core strength is essential formaintaining good posture,preventing lower back pain, andimproving balanceand stability in daily activities.
Workout #1
Perform three rounds of the following exercises with a one-minute rest between rounds.
Push through the front foot to allow the back leg to advance back to standing.
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Alternate feet with each rep. For an extra challenge, hold weights at your sides.
Complete 20 reps before moving on to the next exercise.
Hanging Leg Raises
“This exercise focuses on the hip flexors and lower abdominal muscles,” Masi explains.
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Hang onto a pull-up bar with your legs straight down.
Raise your legs to form a 90-degree angle with your torso, then control the descent back down.
To make this easier, raise your knees without your legs extended.
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Do 10 reps total.
Lie on your side with your legs extended.
Prop your body up on your forearm with your elbow directly under your shoulder.
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Lift your hips off the ground so your body forms a straight line from your ankles to your shoulders.
Use the free arm to reach through the space between your body and the floor.
Reach as far as possible, then reach back as high towards the ceiling.
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Perform 10 reps per side.
“Furthermore, this exercise challenges the cardiorespiratory system, giving this workout potential for higher intensities.”
Set up two markers roughly 25 feet apart from each other.
This counts as one rep. Do 10 reps total before the next exercise.
Foot-supported Sit-ups
The food-supported sit-up engages the lower abs and hip flexors.
Sit on a stability ball with your feet supported by a heavy dumbbell or another sturdy surface.
Lean back on the stability ball and reach overhead until your arms touch the ground behind you.
Next, sit up in a seated position.
you’re free to use a bench instead of a stability ball to make this easier.
Perform 10 reps total.
Be sure to rest for one minute between sets and exercises.
Reverse Crunches
Get ready to engage your abs and hip flexors with the reverse crunch.
Lie on your back with your knees bent and feet flat on the floor.
Lift your knees toward your chest by curling the hips off the floor while contracting your abs.
Slowly lower your legs back to the starting position.
Perform three sets of 12 to 15 reps.
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Return to the starting position and repeat on the other side.
Complete three sets of five to 10 reps per side.
Suitcase Carries
This functional exercise targets your glutes, abs, and obliques.
The weight should be challenging but manageable to maintain proper form throughout the exercise.
Stand upright with your feet shoulder-width apart.
Walk forward in a controlled manner.
Keep your pace steady and your body straight, resisting the urge to lean towards the side.
Repeat three times per side.
Press your lower back into the ground, then pull both knees into your chest.
Keep your lower back pressed into the ground as you straighten your legs.
Perform 15 reps before jumping into the next exercise.
Side Plank Dips
Now, get ready to work your lateral hip muscles and obliques with side plank dips.
Start by lying on your side with your legs extended.
Prop your body up on your forearm, elbow positioned directly under your shoulder, and feet stacked together.
Raise your hips off of the ground into a side plank position.
Then, dip your hip until it touches the ground and raise it back up.
Do 10 sets before moving on.
Get in a pushup position with your hands directly under your shoulders.
Bring one knee into your chest while keeping the other leg straight.
Perform this movement for 30 seconds, and take a stab at complete as many reps as possible.
Do 25 reps per side for 50 reps total.6254a4d1642c605c54bf1cab17d50f1e
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Begin in a plank position with your feet behind you on a rower’s seat.
Keep your legs straight and raise your hips toward the ceiling while pulling your feet to your hands.
Lower your hips back down and slide the seat back behind you.
Complete 12 reps before moving on to the next exercise.
Lie flat on your back with your legs straight.
Keep your legs on the ground and sit up while reaching your hands to the ceiling.
Lower back down in a controlled manner.
Repeat for 12 reps.
