fbpx
Customize Consent Preferences

We use cookies to help you navigate efficiently and perform certain functions. You will find detailed information about all cookies under each consent category below.

The cookies that are categorized as "Necessary" are stored on your browser as they are essential for enabling the basic functionalities of the site. ... 

Always Active

Necessary cookies are required to enable the basic features of this site, such as providing secure log-in or adjusting your consent preferences. These cookies do not store any personally identifiable data.

No cookies to display.

Functional cookies help perform certain functionalities like sharing the content of the website on social media platforms, collecting feedback, and other third-party features.

No cookies to display.

Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics such as the number of visitors, bounce rate, traffic source, etc.

No cookies to display.

Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.

No cookies to display.

Advertisement cookies are used to provide visitors with customized advertisements based on the pages you visited previously and to analyze the effectiveness of the ad campaigns.

No cookies to display.

Core Strength Blast

### Core Stability Circuit

Goal: To strengthen the core muscles, including the abdominals, obliques, and lower back, enhancing overall stability and supporting improved posture and injury prevention.

Daily Benefits: A strong core underpins almost every movement, improves balance, and stabilizes your center of gravity, which can enhance performance in sports and daily activities while reducing the risk of falls and back pain.

Warm-Up

  • Light Cardio Warm-Up
    Instructions: Start with a few minutes of light cardio, such as brisk walking or jogging in place, to increase your heart rate and prepare your muscles for the workout.
    Equipment used: None
    Duration: 5 minutes
    Muscles worked: Cardiovascular system

Main Core Stability Exercises

  • Plank
    Instructions: Assume a push-up position but rest on your forearms. Keep your body in a straight line from head to heels.
    Equipment used: None
    Duration: 3 sets of 30-60 seconds
    Muscles worked: Core
    Click here to get an instructional video for this exercise
  • Side Plank
    Instructions: Transition from a plank to your side, stacking your feet and lifting your hips, keeping your body in a straight line. Raise your top arm straight up or place it on your hip.
    Equipment used: None
    Duration: 3 sets of 30 seconds per side
    Muscles worked: Obliques, shoulders, core
    Click here to get an instructional video for this exercise
  • Dead Bug
    Instructions: Lie on your back with arms extended towards the ceiling and legs raised and bent at 90 degrees. Lower opposite arm and leg towards the floor and return to start. Alternate sides.
    Equipment used: None
    Duration: 3 sets of 10 reps per side
    Muscles worked: Core, lower back
    Click here to get an instructional video for this exercise
  • Bicycle Crunches
    Instructions: Lie on your back with hands behind your head. Bring your knees in towards your chest and lift your shoulder blades off the ground. Rotate to bring your elbow towards the opposite knee as you straighten the other leg.
    Equipment used: None
    Duration: 3 sets of 15 reps per side
    Muscles worked: Core, specifically the obliques
    Click here to get an instructional video for this exercise

Cool-Down

  • Core and Lower Back Stretching
    Instructions: Focus on gentle stretches for the abdominal muscles, obliques, and lower back to aid in recovery and flexibility.
    Duration: 5 minutes

Integrating the Core Stability Circuit into your fitness routine will not only build a stronger core but also contribute to an overall healthier, more balanced physique.