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

Type: Core Workout

Targets: Core/Abdominals

Equipment: None

Level: Beginner

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

Workout Videos

Plank

Plank

Sets: 2

Reps: hold for 15 seconds or longer if possible

Bird Dog

Bird Dog

Sets: 1

Reps: 15 with 1-2 second hold in top position

Cobra

Cobra

Sets: 2-3

Reps: hold for 15-20 seconds

Superman

Superman

Sets: 2

Reps: 12-15 with 1-2 second hold in top position

Bridges

Bridges

Sets: 3

Reps: 10-15 with 1-2 second hold in top position

Leg Raises

Leg Raises

Sets: 3

Reps: 10-15 (hands are placed under hips)

Abdominal bracing (knees bent)

Abdominal bracing (knees bent)

Sets: 2-3

Reps: hold for 20-30 seconds

Knee Drop

Knee Drop

Sets: 1

Reps: hold 5-10 seconds then switch sides, 5 to each side

Crunches

Crunches

Sets: 1-3

Reps: 10

Plank

Plank

Sets: 2

Reps: hold for 15-20 seconds

Cool Down

Your usual Cool Down and Stretching

Notes

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/killer-core-beginner-workout/

FitBodyHQ.com

Connie Bechtel

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

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  • Lila

    How often should I do it?

    • @Lila 1 – 2 times a week, if it gets easy move on to the advanced workout!

  • Camila

    Abdominal bracing (knees bent) video is deleted!

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