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Core Strength Training: The Most Effective Exercises

The body’s core is the trunk which consists of the pelvis, the abdomen, the back and chest. If you didn’t know, know it now that this is the instigating centre of all movements made by a person; yet many people neglect it when working out. Most people work on toning their arm and leg muscles, and ignore the core yet it is made up of different muscles which help to keep up equilibrium, stabilize the pelvic region and the chest. Performing core strengthening workouts helps to keep the body’s frame lean for the other exercises. This article is going to present to you some of the most effective core strength training routines.

Crunches
• Lie down on your back, bend your knees and keep the hands either crossed and placed on your chest, or placed behind your head.
• Take a deep breath, lift up your shoulders and head by contracting the abdominal-muscles so as to bring your chest in the direction of the raised thighs.
• Slowly lower your shoulders and head back to the flow. Repeat this 10 to 15 times.

Butt Lifts
• Lie down on the back, and rest your hands on the flow while keeping the palms down on both sides.
• Bend your knees and place the feet flat on top of the floor.
• Now lift your hips up by squeezing the gluteal muscles and lower abs.
• Get back to the position you started with and repeat the exercise 8 to 12 times.

You may increase the intensity by adding weights on the hips. This exercise is great for toning the back as well as the abdominal muscles.

Plank
This is an exercise which works all the muscles of the core including the lower & upper body.
• Lie down with your face towards the floor.
• Bend your elbows and place your palms & forearms flat on the floor.
• Lift your whole body off the floor such that it’s only your toes & forearms that are resting.
• Maintain this position for about 30 seconds. This will tighten your core muscles.

Air Bicycling
• Lie down on top of your back with the hands behind the head. Bend your knees and keep the feet flat on top of the floor.
• Lift your body’s upper part, whilst straightening out the left leg, bring the right knee towards the chin whilst taking the left elbow towards the bent right knee. After that, switch the sides.
• Perform all these actions in a smooth and seamless fashion. Keep on alternating the sides as though you’re riding a bicycle in the air. Do it 8 to 12 times.

Aside from these, other exercises you can do for your core strength training include push-ups, hip lifts, squats, back bridges, and others. For best results, do these core strengthening exercises at least three times every week.

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