I can’t stress enough how important it is to work out your core. Think of your core as the chain link between your upper and lower body. Your core brings balance and stability, so when you don’t have a strong core it actually effects your whole body. Majority of back aches are due to not having a strong enough core. When you have weak core muscles you over compensate by using your back muscles.
Don’t neglect your core, you should focus on strengthening it daily. I add in core strengthening exercises into my daily workout routine. Below, I have added some of my favorite core routines that I generally add at the end of every workout. They don’t take more then 10 minutes and can be done at home or at a gym.
Strengthen your core doesn’t mean you will get a six pack, that comes from nutrition. You know the saying that “abs are made in the kitchen” well its true. Developing a cut stomach/torso is 80% dependent on dialing into nutrition. Also everyone’s core is different, what you want to focus on is strengthening your overall core muscles: front, back, sides, upper and lower.
I love using med balls and or kettle bells, so you will see that I use them quite a bit in all my core workout. If you are doing this workouts at home, you can 1) use nothing or 2) you can actually use a milk carton, a heavy book, anything that weights 3-5lbs ( to start) as you strengthen your core you can increase your weights. Also dumbbells at Walmart are really cheap ( anywhere between $5-12, depending on weight)
These are my favorite core combinations. For now I’ll share 3 of them with you, but i will be sure to post more soon.
Daily Core 1: you will do 3 rounds of the exercises below. You will do each exercise for the set amount of reps. all 3 equals 1 round. you are going to do 3 rounds with no break between exercises but with a 30-60 second break between each round.
- 25 Crunches ( laying on a mat or on a stability ball)
- 10 weighted full sit ups into standing position (holding med ball)
- 20 Russian Twist
Daily Core 2: 3 Rounds, no break between exercises, 30-60 seconds break between each round.
- 30 Mountain Climbers- 15 each leg ( for advanced, use BOSU )
- 10 weighted full sit ups ( using med ball, or KB)
- 10 leg lifts
- 20 Bicycles (10 each side)
Daily Core 3: 3 Rounds, no break between exercises, 30-60 seconds break between each round.
- 20 Side Bends, holding a KB ( 10 each side)
- 20 Jack Knives
- 20 flutter kicks (10 each leg)
- 45 second plank