What Are the Different Types of Core Training Workouts?

Nick Mann

The body's core essentially consists of the mid and lower back, abs, upper thighs and buttocks. Since this area supports the spine, it's important to keep it in good shape. In order accomplish this, it's helpful to participate in some basic core training workouts on a consistent basis. Some workouts that have proven effective include crunches, single leg lowering and plate raises. Performing one or a variety of these core training workouts routinely should keep one's core in peak condition.

Core exercises focus on muscular endurance rather than power.
Core exercises focus on muscular endurance rather than power.

One of the more traditional, yet effective workouts is simply doing crunches. These are done by first laying down with the back on the floor, knees bent and feet flat on the ground. Then the hands should be placed behind the head with fingers interlocking. If possible, it's best to lay on an exercise mat to protect the lower back.

Standup paddleboards may improve balance and strengthen the core muscles.
Standup paddleboards may improve balance and strengthen the core muscles.

At this point, the abdominal muscles should be contracted, and the head lifted completely off the floor with the help of the arms and back. Then, the head should be lowered back to the ground and the process repeated 20 to 30 times. If the person wants a more intense workout, then using an exercise ball will provide more challenge for the abdominal muscles.

The single leg lowering exercise is another of the core training workouts that works on the abs and and upper thighs. These are performed by first lying down with the back on the ground. Then, both legs should be lifted off the ground until they are approximately at a 90 degree angle from the ground.

Now, gradually lower the right leg toward the ground until it almost touches the ground, but not quite. Then gradually move the right leg back off the ground until its back at a 90 degree angle with the left leg. This same process should then be done with the left leg the next time. Both legs should continually be raised and lowered until the individual has performed 20 to 30 repetitions on each leg.

Plate raises are another of the core training workouts that target the abs and lower back. To perform this exercise, an individual will first need a plate weight somewhere around 20 to 30 pounds (9.07 to 13.6 kg). To begin, the plate weight should be held between both hands in front of the waist.

Then the plate weight should be lifted upward until it's in front of the chest, and lowered back down to the waist. This process should be continued for 10 repetitions. Then the person should rest for approximately one minute before completing another 10 repetitions.

Core training workouts, like leg lifts, work on the abs and upper thighs.
Core training workouts, like leg lifts, work on the abs and upper thighs.

You might also Like

Readers Also Love

Discussion Comments

gravois

Lots of people assume that they will work out their core in the course of their normal workout. But the truth is that if you are not doing exercises that work directly on the core you run the risk of ending up with a weak midsection.

Having a strong core is important if you are serious about your fitness goals. A strong core is key for getting the lean and developed midsection that is so in demand these days. But having a strong core will also help you to lift more with your back, legs, chest and abs. Having a strong core is key for full body fitness.

whiteplane

There are dozens of different exercises that are based on the planking position that are great for working out the core stomach muscles. The plank position is kind of like the pushup position except you rest on your forearms instead of the palms of your hands.

The most basic workout is to simply hold this position for as long as you can. When done correctly you will feel your entire core begin to tighten up. But there are lots of variations to increase the intensity. You can go from the plank into a variety of pushups, you can do the planks at inclines and declines and you can find ways to add dynamic motions to the basic plank that engage all the muscles of the core. Start planking and start seeing results.

Post your comments
Login:
Forgot password?
Register: