### 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.
