Core Training Workout plans- Guide 2020

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Having a strong core becomes even more important to protect the integrity of the spine during this stage of life. Back injuries can increase as a result of lifting heavy objects improperly. Some of these can be improved through regular strength training as mentioned above.

Additionally, improving the strength of the core muscles can also help prevent back injuries and aid in improved balance. Some great core training workout plans are given below.

Read also > Strength Training for over 40- Complete Guide

1 Core Training: Pallof Isometric Hold

  1. Set a cable arm at chest height from a standing position.
  2. With arms fully extended in front of you, the cable should move in a straight line away from the machine.
  3. Grab the handle with both hands and bring it to your chest. From the center of the chest, extend your arms directly in front of you.
  4. Hold this position for the desired amount of time.
  5. Arms should remain extended and in line with your chest throughout the entire movement.
  6. Keep the elbows tucked, and shoulders pressed down.
  7. After reaching the desired amount of time, switch sides, and repeat.

2Core Training: Bird Dog

  1. Start on all fours on the floor.
  2. Suck your belly button in toward your spine.
  3. Extend your right arm and left leg until they are as straight as you can make them.
  4. Pause for a few seconds at this position and focus on balancing your body.
  5. Slowly lower the limbs, and repeat using your left hand and right leg.
  6. Try to prevent tilting your hips forward as you extend your leg backward.
  7. Alternate sides and repeat for the desired amount of time or number of repetitions.

3Core Training: Dead Bug (if lying on your back is contraindicated)

  1. Lie flat on your back with knees tucked (feet flat on the ground).
  2. Press your lower back to the ground (eliminating the natural gap between your lower back and the floor).
  3. While keeping lower back pressed to the ground, lift the knees toward the chest and “crunch” with fingertips pointed toward the ceiling.
  4. Alternate extending opposite arm and leg until fully extended.
  5. Maintain the engagement in the core throughout the movement.
  6. Maintain a normal breathing pattern during the exercise.

4 Core Training: Cable or Resistance Band Rotations

  1. Set a cable arm at chest height from a standing position.
  2. Start far enough away from the cable that the weight doesn’t bang.
  3. Start with your entire body behind the line from the cable arm. With your arms extended, the cable should follow a straight line from the origin.
  4. With arms extended at chest height in front of you, use your oblique to rotate your body 180 degrees (or as far as you can) in the opposite direction of the cable.
  5. Arms should remain extended and in line with your chest throughout the entire movement.
  6. Slowly return to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides and repeat.
  8. If dizziness occurs, focus your eyes on a fixed point across from you during the exercise.

5 Core Training: Planks

  1. Start on your forearms in a push-ups position with hands aligned with your eyes.
  2. Pull your belly button toward your spine, tilting your hips backward (or up, toward the ceiling).
  3. Squeeze your glutes and hold this position for the desired amount of time.
  4. Be sure you don’t lift your hips up toward the ceiling, nor let your hips fall toward the ground.
  5. Breathe throughout the exercise.
  6. If needed, perform the exercise from your knees to decrease the difficulty.

6 Core Training: Prone Cobra Raises and Holds

  1. Start by lying on your stomach. Place your arms at your sides, palms facing up.
  2. Squeeze your shoulder blades together and lift your chest off the floor.
  3. While holding chest off the floor, squeeze your glutes and lift your thighs off the ground as far as you can.
  4. You should be simultaneously lifting your chest and thighs off the ground–as if trying to fold yourself in half backward.
  5. Slowly lower yourself back to the floor, and repeat for the desired amount of time or number of repetitions.
  6. To complete an isometric hold, simply hold this top position for the desired amount of time before lowering yourself back to the floor.

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