Core Training for Newbies
Total comments: 4
Core training is MORE than just an Abs Workout. It requires you to use your deep back muscles, pelvic and shoulder girdles to help you to stabilize and balance yourself over long periods of time. Below is a little workout that anyone can do who is new to core training. Do not be fooled, done correctly this can be quite challenging.
Workout Structure:
- Complete the four exercises below as a circuit
- Hold each exercise for 20 seconds
- At the end of the circuit rest 1 minute
- Complete 3 rounds of the circuit and when you are stronger increase the time to 40 seconds for each exercise
Exercises:
1. Front plank
Lie on your stomach with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Lift your whole body off the floor and hold. You are now resting on your forearms and toes. Contract your abdominal muscles to stiffen your torso. Keep breathing normally.
2. Opposite arm & Leg Raise
Kneel on your hands and knees. This exercise involves the simultaneous movement of one of your legs and the opposite arm. Slowly lift one leg (knee straight) until it is parallel to the floor without rotating your hips. Slowly raise and straighten your opposite arm to parallel with the floor. Tighten your abdominal muscles so that your lower back does not arch. Hold this position for the desired number of seconds. Gently lower yourself back to your starting position. Breathe normally.
3. Crab stand
Sit on the floor with your hands next to your hips, fingers facing forward and bend your knees. Lift your body up so that you are balancing on your outstretched arms and feet. Your legs should be bent to 90 degrees. Keep your hips up high. Hold this position and breathe normally.
4. Opposite arm and leg raise – other side
Repeat with same exercise but with the other arm and leg.
Thnx Daniela, great workout
are you releasing a new daily workout program for females soon?
we need to have a specific program to follow on daily basis …combined with a diet program…
pls focus on workouts can be done by VERY FAT females… or at least quik-start routeins to be done by them to be able to start doing the other workouts which (sometines) need agile women..
thanx a lot in advance.
Hi Cindy, i hope to have something for you soon. IN the mean time try and follow the routines on this site and most importantly all the eating / dieting info. Other than that start walking as much as you can every day. Take care
Hey Daniela..
I am turning 20 this october…i used to weigh 79 a couple of weeks ago…now after literally cutting down on all the bad food i am 74. But i think i have to start working out now. I dont where to start. I have a treadmill and a exercise ball at home and would prefer home workouts. Short and effective. My main problem area being the belly, buttocks and thighs. Please help !
Hi Priya, if you look under the workouts you will find a shape up plan and a beginner workout which are perfect for your home training. Try and do these 3 x per week. Also keep up the good work with the healthy eating! Take care