Your Go-To Core Training Routine

As we all may know, training can become a bit repetitive and mundane up until a certain point. It is for this reason that we should be incorporating new routines and exercises without having to compromise the rhythm of our program.

I suggest incorporating a core-training day into your existing routine for a wide array of benefits which include stronger performance, a healthier physique and better posture.

What is the Core?

The core is mainly comprised of the abdomen, the glutes, hips and lower back.

A strong core is a good indicator of your levels of fitness as it is needed for most lifts.

What are the main benefits for training my core?

Incorporating one day a week for core training can be an asset to your fitness levels as well as to your cardiovascular and spinal health. Having a strong and tight core can be beneficial for the following reasons.

  1. A strong spine/core can help you get stronger at compound lifts. Exercises such as deadlifts, squats and bench press require a certain level of core strength.
  2. Training your core can shrink your waist and give you a good waist-to-hip ratio. A good waist-to-hip ratio ensures a lowered risk of cardiovascular disease and diabetes. Use this calculator to find out what your waist-to-hip ratio is. A healthy waist-to-hip ratio is any number below 0.8 for women and 0.95 for men, both of these ratios indicates a healthy level of fat in the body.
  3. Training your core can give you a very symmetrical looking physique. Training your obliques, in particular can contribute to a more chiseled appearance for males and a more feminine and a narrow appearance with women. Training your hips, on the other hand, can balance out to create a more slender appearance.

How many times a week can I do this routine?

Spending at least one exercise session or two incorporating these moves at the end of a workout can be beneficial for that shredded and healthy tiny waist.

What is the routine?

Work Out Breakdown:

2 moves for the hips
1 move for the obliques 
2 moves for the lower back 

Exercises: (Press the link for a demonstration of the exercise)

  • Banded Glutes Bridge: 3×20 . How to do it: (Tutorial)
  • Side Laying Banded Abductor: 3×20. How to do it: (Tutorial)
  • Superman: 3×20. How to do it: (Tutorial)
  • Bird-dog: 3×20 . How to do it: (Tutorial)
  • Russian Twist: 3×20. How to do it: (Tutorial)

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