A strong core is the basis of all effective functional movement. A weak core is a fundamental problem that leads to inefficient movement and eventually to injury.
The most important aspect of any training program, whether it’s for an athlete or a 60 year old woman – or someone who wants to look great in a bikini – is effective core training. Having been involved in sports my entire life; I was accustomed to doing abdominal work as part of training. However, it was just that, just abdominal work. Core training was not a term that was used or implemented at that time. We did our crunches and that was it. When I began boxing I began doing integrated core training. What a difference!
It is extremely important to understand just how much the core plays into EVERY single movement a person does on a daily basis. Not to mention, just doing crunches will not give you the sleek sexy mid-section you are looking for!
Here is a core workout to get you started; this one I would use for a beginner. The second is an advanced workout, which will be coming soon so stay tuned, is for someone who is very advanced and has good core endurance and stabilization.
Killer Core Beginner Workout
The core plays into EVERY single movement a person does on a daily basis. Not to mention, just doing crunches will not give you the sleek sexy mid-section you are looking for! Here is a beginner workout to get you started.
Warm Up
5-8 minutes of your preferred warm up routine
Workout
Plank - Sets: 2 Reps: hold for 15 seconds or longer if possible
Bird Dog - Sets: 1 Reps: 15 with 1-2 second hold in top position
Cobra - Sets: 2-3 Reps: hold for 15-20 seconds
Superman - Sets: 2 Reps: 12-15 with 1-2 second hold in top position
Bridges - Sets: 3 Reps: 10-15 with 1-2 second hold in top position
Leg Raises - Sets: 3 Reps: 10-15 (hands are placed under hips)
Abdominal bracing (knees bent) - Sets: 2-3 Reps: hold for 20-30 seconds
Knee Drop - Sets: 1 Reps: hold 5-10 seconds then switch sides, 5 to each side
Crunches - Sets: 1-3 Reps: 10
Plank - Sets: 2 Reps: hold for 15-20 seconds
Cool Down
Your usual Cool Down and Stretching
Notes
Disclaimer
Connie Bechtel has been in the health and fitness field for over 15 years. She has a Master’s degree in Exercise Science and Health Promotion with a concentration in Performance Enhancement. She has numerous personal training and group exercise certifications, including: National Strength and Conditioning Association- Certified Strength and Conditioning Specialist (NSCA-CSCS), National Academy of Sports Medicine- Performance Enhancement Specialist (NASM-PES), National... Read More
Lila
How often should I do it?
FitBodyHQ
@Lila 1 – 2 times a week, if it gets easy move on to the advanced workout!
Camila
Abdominal bracing (knees bent) video is deleted!