Core
A strong core is essential for overall health and fitness. It helps improve posture, balance, and stability, and can also reduce the risk of injury during physical activity. Here is a sample workout routine that you can try to strengthen your core:
Day 1:
Plank - 3 sets of 30-60 seconds Hold a plank position with your forearms on the ground and your body in a straight line from head to heels.
Russian Twists - 3 sets of 10-12 reps Sit on the floor with your knees bent and feet on the ground. Hold a weight or medicine ball in front of your chest and twist your torso from side to side.
Bicycle Crunches - 3 sets of 10-12 reps Lie on your back with your hands behind your head and your legs in a tabletop position. Crunch your torso up towards your knees and twist your right elbow towards your left knee, then switch sides.
Side Plank - 3 sets of 30-60 seconds on each side Hold a side plank position with your forearm on the ground and your body in a straight line from head to heels.
Day 2:
Dead Bug - 3 sets of 10-12 reps Lie on your back with your arms and legs in the air. Lower your right arm and left leg towards the ground, then bring them back up and repeat on the opposite side.
Stability Ball Rollout - 3 sets of 10-12 reps Kneel on the ground with your forearms on a stability ball. Roll the ball forward, keeping your core engaged, then roll it back towards your knees.
Hanging Leg Raises - 3 sets of 10-12 reps Hang from a pull-up bar and raise your legs up towards your chest, focusing on contracting your abs.
Plank with Leg Lifts - 3 sets of 10-12 reps on each side Hold a plank position with your forearms on the ground and lift one leg up towards the ceiling, then switch sides.
Cardio: Incorporate 20-30 minutes of cardio into your workout routine, such as running, cycling, or using the elliptical machine, to burn fat and improve your overall fitness.
Cool Down: End each workout with a 5-10 minute cool down to allow your heart rate to return to normal and stretch your muscles, focusing on stretching your abs, hips, and lower back.
Remember to focus on proper form, engage your core throughout each exercise, and gradually increase the intensity and difficulty of your workout over time. By incorporating a variety of exercises and consistently challenging your core, you can build a strong and stable core.
