Core Training Workouts for Strength and Mobility

core training workouts

Core Exercises for Core Strength Exercises, also known as Core stabilization or core stability exercises are the secrets to toned abs and a strong core. These exercises can either be performed on the floor or with free body weight. For maximum effect, it is recommended that these core strength exercises be done before and after your cardio workouts. Doing so will increase the intensity and help you to burn more calories and lose more fat.

Core Training Workouts

A woman standing in a room

There are six key components to effective core training workouts. These include balancing internal organs, proper spinal placement and posture, maintaining proper posture while sitting, standing, and walking, developing smooth transitions from one functional movement to the next, controlling internal and external forces, and maintaining the correct position of the musculature. These are also commonly known as abdominal exercises. The focus of these exercises is to stabilize the spine. Stabilization improves your body’s ability to properly align itself and reduce the risk of injury. Abdominal workouts will improve your posture and improve your health.

Core training workouts should include three main exercises that will train the muscles of the abdominals, lower back, and shoulders. These exercises are known as the bridge, the erector spine, and the lumbar. The bridge or the low back requires strength and stability of the erector spinae or the gluteus maximus. To do the erector spinae correctly it is important to start in the standing position. To complete the bridge, stand and place the feet under the starting position of the legs, keeping the heel of the right foot on the floor.

The erector spine controls your hip mobility and can result in injuries if not performed correctly. Once completing the standing workout, perform 3 sets of each of the bridge exercises and the squat. It is important to remember to keep the back straight and to breathe deeply while doing these core training workouts while maintaining a stable and balanced weight-bearing posture.

Another important factor to consider during your workout is alignment. Core training workouts should be planned around your spinal curvature because if you do your workouts on your abs and then attempt to do the same for your lower back and shoulders, you will end up doing a full-body workout that is going to do your joints and muscles no good. Your upper and middle body is what will help support and stabilize your lower back. Therefore, the best core exercises are done before any movements are made to stabilize your joints and muscles.

Core training workouts should also focus on using the ball and the hips in your workout routine. Many individuals have a hard time performing workouts on an exercise ball because they tend to arch their back to get the ball rolling to the left side. This posture causes the lower back to compensate by tilting the pelvis towards the left as the hips begin their roll. The ball takes a little getting used to, but is very effective and should be used throughout your core training workout.

Core training workouts should include exercises that require many smaller motions because they will engage more of the muscles in your core. The exercises should utilize the smaller stabilizers, along with the heavier weight and much more movement to get the harder work to your stronger core. The moves should engage your larger stabilizers to assist with the move, but also require smaller movements and less force to perform. For example, instead of a huge extension move, you could include a lift that requires you to only use a small pull-down (or a mini chin up) to engage the abdominals.

End Note

A little boy that is standing in the grass

Core training workouts should be performed in a manner that allows you to remain comfortable and perform without thinking about what your next move is. Core training exercises should be fun and require small movements that don’t require a lot of strength. These movements will help you to develop functional movement and core stability. Also, these workouts will increase your metabolism, allowing you to lose fat and keep it off. By performing core training workouts regularly you’ll notice less pain and more function!

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