CORE STRENGTH WORKOUT

I have posted before on the BENEFITS OF CORE STRENGTHENING. This core strength workout has 10 exercises: 4 for the front, 4 for the back, and 2 for the side of the core. Each exercise is demonstrated below along with an accompanying description. If you are new to core strengthening, some of the exercises have adaptations to increase accessibility. In addition, some exercises have ways to increase the challenge level.

Equipment Needed: a yoga mat or an exercise mat for cushioning on the ground and a timer.

Starting Point: If you are a beginner, I recommend starting at 20 seconds to get familiar with each exercise. I'm currently using a time interval of 30 seconds for each exercise, for 5:00 of total work. I do this workout on alternate days, three times per week. And for those wanting more of a challenge, the time interval can be increased gradually. Alternatively, if you are building up to a big race, you can add another set or two of these exercises on your heavier training weeks.

WORKOUT:

1) V-sit Running Arms

Lift upper body and legs to V-sit formation. Use running arm motion while holding your legs steady. 

Extra Challenge: Try moving arms as quickly as possible while still remaining steady.

2) Superman - Alternating Arms & Legs

Face down, position yourself in Superman with arms out in front of your head. Then alternate lifting right arm & left leg, left arm & right leg, etc.

The lower back muscles are used in Superman movements. If you have lower back problems, you may want to skip these movements.

3) V-sit Flutter Kick

Lift upper body and legs to V-sit formation. Move legs in a flutter kick motion while holding upper body study.

Extra Challenge: Try to kick legs as quickly as possible while remaining steady.

4) Side Plank

Use your elbow and feet to balance the rest of your body in the side plank position.

Adaptation: Use your elbow and knee to balance your body.

Extra Challenge: While holding the side plank position, see how many times you can lift your top leg.

5) Push-ups

Face down, place your hands on the floor next to you, just below shoulder height. Rise into a plank from your feet. Then, bend your elbows and lower your body back down.

Adaptation: Use your hands and knees to push-up.

Extra Challenge: After rising to a plank, extend one hand out in front of you (alternate R & L hands).

6) Supine Plank

Facing the ceiling, use your hands and feet to balance the rest of your body in the supine plank position.

Extra Challenge: While holding the supine plank, try to see how many times you can lift your legs while remaining steady (alternate R & L legs).

7) Side Plank (Other Side)

8) Superman Plank

Face down, position yourself in Superman with arms out in front of your head. Then lift your upper body and legs and hold position.

9) V-sit Scissor Kicks

Lift upper body and legs to V-sit formation. Use scissor kick motion (right leg over top left leg, and vice versa) while keeping your upper body steady.

Extra Challenge: Try to scissor kick legs as quickly as possible while still remaining steady.

10) Dips

Using a sturdy chair, face the ceiling and place your hands on the chair seat and feet on the floor to form a supine plank. Next, bend your elbows to lower your body to the seat. Then, straighten your elbows to raise your body back to a supine plank position.

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Thanks for viewing! For more workouts, check out the Strength Training section in the EOOC TABLE OF CONTENTS.

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Experiment of One Coaching covers topics ranging from running, strength training, health & wellness, sports nutrition to travel. I usually post once or twice a month.