For me having a strong core is a very important part of my fitness program but a lot of people often skip it. Core strength helps with balance, stability and will not only help you immensely while exercising but also in every day life. In this section I will give you some routines that will help you build a strong core and also get them abdominal muscles working.
Always do a little warm up before exercising to get the blood flowing to the muscles your going to be working and increase the range of movement in the joints. For a abs and core workout, hold a plank for 30 seconds, then jump up and march on the spot for 30 second lifting the knees as high as possible. Then place your hands behind your head and rotate your hips for 90 seconds while bending at the hips forwards and back. Always engage your stomach muscles throughout your warm ups and work out and do not allow them to switch off.
Beginner
Complete 3 sets with a 60 second rest between sets.
- 20 Crunches
- 20 Second Plank
- 10 Squat Thrusts
- 20 Bicycle Abs
- 20 Hip Tap Planks
- 30 Squirms
- 20 Second Plank
Intermediate
Complete 4 sets with a 60 second rest between sets.
- 40 Crunches
- 30 Second Plank
- 25 Squat Thrusts
- 30 Bicycle Abs
- 40 Hip Tap Planks
- 30 Squirms
- 20 Spidermans
- 60 Second Plank
Advanced
Complete 4 sets with a 60 second rest between sets.
- 60 Crunches
- 60 Second Plank
- 25 V-Plank
- 50 Bicycle Abs
- 60 Hip Tap Planks
- 30 Leg Raises
- 20 Spidermans
- 30 Frog Sit Ups
- 120 Second Plank
