Here are some good reasons why you should consider core workouts and a great exercise routine to follow.
First of all, what are the core muscles? The core muscles are the middle part of the body, but can also include the muscles that support the core muscles, such as the buttocks. The main muscles of the trunk are, of course, the abdominal muscles. The abdominal muscles include the rectus abdominis (better known as the 6-pack abdominal muscle), the obliques (the muscles of the sides), the intercostal muscles of the rib cage, and the transverse abdomen.
Most of the people who come to me want to know how to lose fat in the middle zone. Now, you can’t lose fat in just one area. The body does not function exactly like this. If you were doing abdominal exercises and nothing else, you wouldn’t be losing body fat just in this area. I’d tone those muscles, but maybe I wouldn’t see my abdomen shrink. If our six-pack is under layers of body fat, we will never see those abs! It is important to include cardiovascular exercise and good nutrition.
However, a core workout can really target the whole body. Often times, in a core workout routine, we use larger muscle masses instead of targeting one muscle at a time.
So, I’m going to give you one of my favorite core workouts. For this core workout, I like to use the kettlebell. Kettlebells can give you a good cardio workout, as well as resistance training. For me, I use the 25-pound kettlebell, but depending on your height and shape, you can grab a higher or lower weight. However, regardless of the weight, you’ll want it to be a little tough.
Start with squat boiler swings. Basically, grab the kettlebell in front of you, crouch down holding it with both hands, and when you get up from the squat, you’ll swing it in front of you. Do this at least 20 times. You can then do side turns on both sides while holding the kettlebell. Twenty on each side. Get on a pole and do 20 push-ups, then roll up and do twenty V-turns or pickpockets that hold the kettlebell. Be sure to rest after doing all four exercises. Then do 6 series! This should be a great start to a great core workout!
Best Core Workout Routines
Start with a quick warm-up. Walk, jog, or jump rope. If you don’t have a jump rope, you can’t make jump ropes. Just pretend to have a jump rope in your hands and jump the rope that is not there.
After warming up for about 10-15 minutes, you can begin your core workout. Start with V is seated. You lie on the floor with your arms stretched over your head and your legs stretched out. Grab the upper body and legs with straight legs bent at the hips. Create a V with your body. You can hold this for 30 seconds or lie down and do 20.
Get up and find yourself a wall. (I know I promised you wouldn’t need equipment, but I guess most people can find a wall.) Place your back against the wall and slide down as if you were sitting in a chair. Your legs should not exceed a 90-degree angle. This is called a “sitting wall.” Hold this for 30 seconds. If 30 seconds is easy, hold it for a minute.
Planks are a great basic routine. You will descend into a push-up position. When it’s in the push-up position, it’s called a high plank. A regular plank would lower your body further and lean on your forearms. Your knees are up and your hips are down. Do this for about 30 seconds or up to a minute.
Most people know what a squat is, but I’m not going to assume anything. While standing, you will put your feet up. Keeping your chest and shoulders straight, sit up and stretch using all of your leg muscles to push back. As you stand up, focus on pushing your hips forward. Make 20 of them.
Once you’ve done all of that, you can try 5 sets.