- Main GoalGeneral Fitness
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week2
- Time Per Workout15-30 minutes
- Equipment RequiredCables, Dumbbells, Other
- Target Gender Male & Female
- Workout PDF Download Workout
It seems every trainer and gym rat from here to Kalamazoo is talking about core training these days. The problem with a lot of this chatter is that core has become synonymous with only the abdominal muscles for many.
Your core is made up of much more than just your abdominals. Major core muscle groups include:
- Transverses abdominis - This muscle group is underneath your obliques. It is considered a mjor part of the core.
- Rectus abdominus - Known as the "abs", it is a wall of muscle that runs from your breastbone to your pelvis.
- Multifidus - Made up of a number of fasciculi (fleshy and tendon-like) that reside on both sides of the spinuous processes of the vertabrae.
- Internal and external obliques - These 2 muscle groups run from your ribs to your hips.
- Erector Spinae - This muscle group is on your back, running along the vertabral column.
The point in all this is simple: if you want core strength you have to work more than just your abs.
The following core workout should be performed twice a week, with several days of rest in between sessions. You will be working your abs, lower back (erectors), and obliques.
|Core Strength Workout|
|Perform 2x Each Week|
|Plank with Feet On Bench||3-4||60 Seconds|
|Dumbbell Side Bends||3-4||12-15|
|Sit Ups||3-4||60 Seconds - AMAP|
|Flutterkick||3-4||60 Seconds - AMAP|