Advanced core training

Gym goers are often confused on what it takes to advance their core training. Common errors include

-People crunching like they’re having some sort of fit (call 911). This is my favorite 🙂

-Holding their planks for too long or with poor form

– Terrible exercise selection

– Avoiding core training altogether

With a little thinking outside the crunch, (catchy right?) these mistakes can be avoided and you can start getting results while having a little fun in the process. Use the following routines to advance your core training to the next level.

1. Core interval training

Combining your strength, cardio and core into one workout saves you time and helps you get the results you deserve without boring yourself to death on the treadmill. It’s also a great way to get your sweat on in the gym, on the road or in the comfort on your own home.

Instructions– Perform the bodyweight exercise as quickly as you can with good form for 20 seconds. During the 10 second rest period get into your plank position and hold for 20 seconds then rest for 10 seconds afterwards. Alternate between the two exercises for a total of 4 rounds of each. Complete all four supersets if you dare.

1a. Bodyweight jump squat

[youtube https://www.youtube.com/watch?v=_tOW3LyPEV0&w=560&h=315]

1b. Front plank

[youtube https://www.youtube.com/watch?v=GQE8ASRA7t0&w=560&h=315]

2a. Ice-skaters

[youtube https://www.youtube.com/watch?v=O_DzJ2_9bjM&w=420&h=315]

2b. Side plank

[youtube https://www.youtube.com/watch?v=1TzI8j776Z8&w=420&h=315]

3a. Triple extensions

[youtube https://www.youtube.com/watch?v=f55_5RWI4CU&w=560&h=315]

3b. Front plank shoulder taps

[youtube https://www.youtube.com/watch?v=ztpXZm7Dv80&w=560&h=315]

4a. Reverse lunge with kick *

[youtube https://www.youtube.com/watch?v=nq9ZGmYFZ6E&w=420&h=315]

4b. Side plank rotations *

[youtube https://www.youtube.com/watch?v=R-k0OF5LoiA&w=420&h=315]

*For the side planks and reverse lunges, one side = one round and alternate sides.

2. Core circuits

Adding core exercises into your resistance training circuits is a great way to add in extra core work. This can act as an active rest between exercises, allowing you to do more work in less time.

For example

1A. Split squat, forward/reverse lunge variations 8-12 reps

1B. Bilateral upper body exercise (Push up, shoulder press etc.) 8 -12 reps

1C. Half kneeling Pallof press – 30 seconds on each side.

[youtube https://www.youtube.com/watch?v=Ocs3wtc8t-8&w=560&h=315]

Or

1A. Any squat or deadlift variation 3- 6 reps

1B. Tall kneeling overhead Pallof press 12reps   

[youtube https://www.youtube.com/watch?v=KNkBhu2We94&w=560&h=315]

1C. Chin ups or lat pulldowns 8-12 reps

Including any leg, upper body or core exercise works well here.  Changing it up will keep you engaged and prevent you from getting too bored with your training.

3. Core finisher

If you like to feel the burn or you ate badly last night, adding this diabolical four minute plank finisher at the end of your usual training will put your core to the sword.

Instructions- Hold a front plank for 20 seconds and then transfer into a side plank and hold for 10 seconds. Then go back to the front plank for 20 seconds then transfer to the other side for a side plank for 10 seconds. Do this for a total of 4 minutes.  Good times.

4. Core cardio

Combining low impact/high intensity cardio with core exercises will help improve your core stability/ hip mobility which will have you dominating in and out of the gym. Who thought cardio could be this much fun?  Try this and find out for yourself.

1. Battle ropes/ Side plank combo

Instructions – Do any rope variation for 30 seconds and then immediately get into side plank. Make sure to breathe down into your belly and engage your glutes. Hold this for 30 seconds. Go back to the battle ropes for other 30 second interval and do the side plank on the opposite side. Repeat this sequence for total of 10 minutes.

[youtube https://www.youtube.com/watch?v=__bv4D7ii_0&w=560&h=315]

1. Kettlebell Swings/RKC Front Plank

 Instructions- Do 20 kettlebell swings and then immediately get into an RKC Front plank. Once you have hit full tension take 10 deep inhales (and exhales) while maintaining full tension. Repeat the kettlebell-plank sequence for 5- 10 rounds.

[youtube https://www.youtube.com/watch?v=xWgl1rEiCeQ&w=560&h=315]

Wrapping up

 Combining your core training into your regular resistance /cardiovascular routine will save you time, keep your training interesting and will help get you strong. Stronger is always better