Core 1.1

The Core is responsible for essentially all dynamic motion, and some static holds; everything from throwing a football to swatting at a fly. Your core muscles twist, contract, and stabilize to make motion possible, or at least easier.

I’ve posted 5 workouts that engage your core, and this is one of them. The others can be found at these links:

Core 1.2, Core 1.3, Core 1.4, Core 1.5

They don’t have to be done in any order, I just attached all the links so you can have variance in your exercise.

Workout

1. Lying Leg Raises-10 straight up and down, 10 with a slight angle left, 10 angled to the right
*Lie on the ground (it may also be beneficial to hold onto a dumbbell behind your head as a counterweight) and lift your legs to a 90 degree angle; then lower them back down to about 6 inches from the ground. That’s 1 rep

2. Crunch pulses- 50 x 2 sets
*Lie on your back, knees bent, and curl your body as high as you can. *Important- never allow your shoulder blades to touch the ground, so you’re hold a partial crunch through the entire exercise.

3. Legs raised pulses- 50
*This is the same as 2, except your legs should be raised at a 90 degree angle from the floor.

4. Side planks- 30 seconds each side x 4 sets each side
*Your elbow is used to support your upper body, and the same side’s foot should be supporting your lower body. Your whole body should be in a straight line, while tensing your obliques the whole time. Your chest should be completely facing the side.

5. Twisting Triangle Crunches – 50 x 2 sets
*While lying on the ground, place one foot on the opposite knee (so, it should look like you’ve made a triangle). With your hands holding the back of your neck, the opposite elbow of the knee should try to make contact with that kneecap while crunching- so twisting as you raise your body.

6. Med Ball Planks- 1 minute x 3 sets
*This is a normal plank, except your arms are extended (so you’re in the push-up position). Your feet are not posted on the ground, but on a  single medicine ball instead. Your hands are not on the ground, but each are on medicine balls as well.

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

Leave a Reply