What Workout Routine is Best for Training Core Muscles?
Time and time again, I shall say that the most important muscle group of your entire body are your core muscles. Your core muscles are the innermost layer of muscle that wraps around your WHOLE midsection.
They are responsible for stabilizing your trunk area (stomach, lower back and hips) which is the center of gravity of your entire body. When core muscles are weak, they can increase your chances of back injuries, misaligned posture and lower back pain.
Here is a workout routine that will increase your core strength if done properly and consistently!
Instructions: Perform each exercise for one minute straight and rest about 15-20 seconds between each exercise. Repeat the whole cycle 3 times. Practice this routine 4-5x a week for the best results!
Leg Raises
Leg raises are a great move that targets the core and the lower pooch area. They’re very simple and have plenty of variations to make the exercise easier or harder at any time.
You simply lay down on your back and place your hands under your tailbone with super straight arms. You raise both legs up in the air until your feet are above your waist. Then, slowly lower both legs down at the same time until your heels lightly tap the floor.
When they touch the floor, raise them up as fast as you can until your feet raise back above your waist. If you want a harder contraction, raise them until your feel are above your chest or face area.
PROGRESSION: To make this harder when you get stronger, remove your hands and squish your lower back into the floor until there is no space between your lower back and the floor. At this point, you should feel harder tension deep in your stomach. (These are your core muscles!)
Now continue to lower your legs to the floor but this time, try to keep your arms spread out to the side and your lower back squished into the ground at all times. If your lower back keeps separating from the floor, your core is not strong enough for this progression.
REGRESSION: To make this exercise easier, bend your legs until they form a 90 degree angle. Keep your legs at 90 degrees and lower them until the heels touch the floor and then raise your knees back above your waist or above your chest, if you want a harder contraction.
If this is too easy, keep straight legs but just lower one leg at a time. Always remember to lower your legs and raise them up quickly!
2. Static Situp
The static sit-up is a tough move that challenges your core and your lower back muscles. It focuses on the core muscles involved with maintaining proper posture.
Simply sit down on the floor and have straight legs out in front of you. Bend your legs and let the heels of your feet rest on the floor. Then lean back and arch your lower back to make your spine as straight as possible.
Keep leaning back until you feel the tension in your stomach and lower back area. Keep your arms straight out in front of you and keep your eyes gaze looking upward. Hold this position for the duration of the time.
Progression: If you want to make this exercise harder, straighten out your legs more. Always keep a bend at the knees but you can straighten them until your knees almost touch the floor. The further your heels are, the harder this hold is going to be.
Regression: Do the exact opposite of the progression and move your heels closer to you but don’t move them too close. If they get to close, your lower back may begin to curve and that is counterproductive to what we’re trying to accomplish. Place your heels at the perfect distance that keeps tension in the midsection but still maintains an arched spine.
3. Side Planks
Side planks are a great core strengthener but what I love about them is that they also target the side stomach area. They’re not easy and most people can’t do them at first, but when they get easier, you’ve reached a new level of core strength.
First, turn over onto the side of your body. Place your elbow under your shoulder with your forearm going across your body on the floor. Stack your legs on top of each other until your body forms a straight line from your shoulders to your ankles.
Then raise your butt off of the floor holding it in the air. You should be feeling the contraction around your midsection, concentrating in the area at the side of your stomach area. Be sure to keep your ankle bones, knees and butt clear of the floor at all times and keep your top shoulder back with your head aligned looking forward. Flip over and do the other side.
Progression: Start slowly lowering your butt to the floor until it is about one inch off of the floor then raise it up back to your starting height. These are called side plank “dips” and they exercise your oblique muscles. These muscles are the muscles located in the “muffin top” area of your stomach.
Regression: Bend at your knees until your feet are behind you. Now focus on creating a straight line from your shoulder to your knees. The contraction should feel the same but it will be easier because your lower back will experience less tension.
4. Low/High Planks
Planks are a great core strengthener and they’re so simple to do. It can be done anytime and anywhere. Here’s how you do them!
For Low Planks, get on your knees and place your elbows on the floor under your shoulders. Then get your knees off of the floor and hold yourself up using just your elbows and feet. The focus is to make your body as straight as possible using your core muscles as the exact muscle group that maintains that straight line. High planks are exactly the same, but instead of being on your elbows, you’ll be on your hands.
Progression: Add weight on top of your back using a Sandbell, sandbag or weighted vest. These are great ways to add more resistance to your core muscles.
Regression: Do the same move but on your knees. You’ll feel the same contraction but it will be less tension on your back.
5. Sky Divers
Sky divers are a tough move because it challenges your core, lower back and posture strength. Most people will find this exercise difficult because most people don’t have great posture.
Lay down on your stomach and raise your arms above your head in a “Y” formation. Then spread your legs away from each other in an “A” formation. Keeping your head facing down and still, raise straight arms and legs off the floor until your elbows and knees are clear off the floor. Keep staring down into the ground and hold this for the time.
Progression: Hold onto 5-pound dumbbells in both hands and strap 5 pound ankle weights around both ankles. This will add more resistance and intensity to the exercise. CAUTION: This is very advanced!
Regression: There is no regression for this exercise. This exercise is so basic. Keep practicing until you get strong enough to hold it for a minute!
So there it is! This (in my opinion) are great exercises that you can make a consistent routine out of and see dramatic improvements in your core strength. Thank you for reading and I hope this helped someone!
- Carl Anthony Grande
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