Killer Core Workout Routine
Killer Core Workouts
Strong, balanced, and stable core is necessary to consolidate the benefits of your workouts and provide additional health benefits including low back pain prevention. If done correctly, a killer core workout could be part of your functional training exercises.
Specific exercises could help you sculpt your ab muscles as well as build the muscles around your spinal column that form your core.
Here are a few exercises you can perform create high-intensity interval training and increase the fat burning aspect of your workout routine as well.
Russian Twist with Elevated Feet
Twisting actions engage your obliques. When you perform twisting actions with your feet elevated, you are engaging in a six-pack and your obliques.
- Sit on the floor.
- Tuck your knees toward your chest just enough to heal are only a few inches off the ground.
- Hold refutes stationary this elevated position.
- Bring your hands together and lean back to about 45° angle, so you end up on your hunches. If you need additional cushion, you can sit on the mat.
- Rotate to the left and right.
Medicine Ball Transfer Crunch
can make this exercise in aerobic one addition to building your core strength the map muscles.
- Lie down on the floor facing up.
- All the medicine ball in the hands move it above your head toward the floor.
- Exhale raise your hands in your feet toward each other.
- Transfer the wall ball to your feet.
- Lower your hands and your feet toward the ground.
- Keep your lower back on the ground prevent from arching.
Repeat for reps or time.
This is both a flexible and challenging exercise based on the weight of the dumbbell you hold.
It also adds an element of shoulder workout to core workout.
- Warm-up for about 5 to 10 minutes before you do this exercise.
- Lie on the floor facing up.
- Bend your needs and bring them above your hips.
- Hold a dumbbell in your hands.
- Exhale and lifted dumbbell toward the ceiling.
- Inhale and return as you return the barbell to your chest and lower yourself back to the starting position.
Traditional Side Plank
This is a simple and effective exercise that requires no equipment. It improves the ability to maintain spinal alignment and engage your obliques
- Lie down on your side with your body fully extended.
- Place your feet on top of each other.
- Prop your body up on your elbow and forearm.
- Exhale and lift your hips to form one line from your heels.
- Inhale and/or your hips without touching the ground.
- Perform a number of reps of time and switch.