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    Core Strength Training

    Uploaded by

    Patrixia Babaran
    The document provides instructions for a core strength training workout routine consisting of 8 exercises: lunges, planks, pushups, bridges, crunches, supine toe taps, bird dogs, and mountain climbers. It instructs to warm up for 5-10 minutes before starting the routine and cool down afterwards for 5-10 minutes. Each exercise lists step-by-step instructions on how to perform the movement along with variations that can make the exercise more challenging.

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    © All Rights Reserved
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    Core Strength Training

    Uploaded by

    Patrixia Babaran
    121 views3 pages
    The document provides instructions for a core strength training workout routine consisting of 8 exercises: lunges, planks, pushups, bridges, crunches, supine toe taps, bird dogs, and mountain climbers. It instructs to warm up for 5-10 minutes before starting the routine and cool down afterwards for 5-10 minutes. Each exercise lists step-by-step instructions on how to perform the movement along with variations that can make the exercise more challenging.

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    The document provides instructions for a core strength training workout routine consisting of 8 exercises: lunges, planks, pushups, bridges, crunches, supine toe taps, bird dogs, and mountain climbers. It instructs to warm up for 5-10 minutes before starting the routine and cool down afterwards for 5-10 minutes. Each exercise lists step-by-step instructions on how to perform the movement along with variations that can make the exercise more challenging.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    121 views3 pages

    Core Strength Training

    Uploaded by

    Patrixia Babaran
    The document provides instructions for a core strength training workout routine consisting of 8 exercises: lunges, planks, pushups, bridges, crunches, supine toe taps, bird dogs, and mountain climbers. It instructs to warm up for 5-10 minutes before starting the routine and cool down afterwards for 5-10 minutes. Each exercise lists step-by-step instructions on how to perform the movement along with variations that can make the exercise more challenging.

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    © All Rights Reserved
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    Core Strength Training

    Instructions: Before starting your workout, do a warm-up routine for at least 5 to 10


    minutes. Possible warm-up includes brisk walking, jogging on the spot, or movements
    that work your legs, arms, and other major muscle groups.
    Take a video of yourself while doing the activities.

    1. Lunges

    To do this exercise:

    1. Start by standing up tall, feet shoulder-width


    apart.
    2. Step forward with your right foot, and lower
    your hips toward the floor until your right leg is
    at a 90-degree angle and your left knee is
    parallel to the ground. Make sure your front
    knee doesn’t go beyond your toes.
    3. Lengthen your spine to keep your torso upright.
    4. Hold this position for 5 seconds or longer.
    5. Then step your right foot back to meet your left,
    and repeat this movement with your left leg.

    You can do these variations like walking lunges, jumping lunges, lunges with a
    torso twist, and side lunges.

    2. Planks

    To do this exercise:

    1. Rest on your forearms and toes only,


    keeping your body in a straight line with
    your buttocks clenched and your abdominal
    muscles engaged.
    2. Try to hold this position for 30 seconds. If
    that’s too hard, start with 20 seconds.
    3. As you gain strength and fitness, try to hold
    the plank position for 1 minute or longer.

    You can try lifting one leg at a time while you’re holding the plank position.

    3. Pushups

    To do this exercise:

    1. Start in a plank position with your palms


    directly under your shoulders.
    2. Keeping your back flat and bracing your
    core, lower your body by bending your
    elbows until your chest almost touches the
    floor.
    3. Immediately push your body back up to the
    starting position.
    More challenging pushup variations, you can try doing these plyo pushups, close
    stance pushups, and decline pushups.

    4. Bridge

    To do this exercise:

    1. Start on your back. Bend your knees and


    plant your feet on the floor at hip-width.
    Place your hands at your sides, palms
    down.
    2. Tighten your core and glutes.
    3. Raise your hips until your knees are in line
    with your shoulders.
    4. Hold for 10–30 seconds.

    5. Crunch

    To do this exercise:

    1. Start on your back. Bend your knees and


    plant your feet on the floor at hip-width. Line
    up your head and spine. Cross your arms
    across your chest.
    2. Tighten your core and relax your neck and
    shoulders. Tuck in your chin and lift your
    upper back, keeping your lower back,
    pelvis, and feet on the floor. Pause.
    3. Slowly lower your upper back to return to
    the starting position.

    6. Supine Toe Tap

    To do this exercise:

    1. Start on your back. Lift your legs, knees bent


    to 90 degrees. Place your hands at your
    sides, palms down.
    2. Tighten your core. Lower your right foot and
    gently tap the floor, keeping your left leg still
    and your back flat.
    3. Raise your right leg to return to the starting
    position. Repeat with your left leg.

    7. Bird dog
    To do this exercise:

    1. Start on all fours, hands below your shoulders


    and knees below your hips.
    2. Tighten your core. Lift and straighten your right
    leg to hip level. Simultaneously lift and extend
    your left arm to shoulder level, palm down.
    Pause.
    3. Repeat with your left leg and right arm.

    8. Mountain climber

    To do this exercise:

    1. Start in a plank with your hands below your


    shoulders. Tighten your core.
    2. Lift your right knee toward your chest, keeping
    your back straight and hips down.
    3. Return your right leg to the starting position as you
    simultaneously lift your left knee toward your
    chest.

    4. Continue alternating legs.

    Cooldown
    Finish your workout by cooling down for about 5 to 10 minutes. This allows your breathing
    and heart rate to transition into a resting state. Options include walking on the spot and
    gentle stretches.

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