Core Training Exercises

Core Training Exercises

abs exercise

Core Training Exercises are excellent for developing core strength. Core strength conditioning includes the areas of the body associated with the lower back, abdominals, hips, and obliques. The primary function of the core muscles are to work in unison to promote stabilization of the body.

In addition, the core muscles are responsible for transferring power from the legs to the upper body and, in reverse, transferring power from the upper body to the legs. Exercising the core area of the body will directly strengthen joints associated with the elbows, shoulders, and knees, and provide improved raw power and endurance for the arms and legs.

Core training exercises primarily focus on the abdominal and lower truck muscles and are excellent for improving strength, endurance, flexibility, balance, and coordination. In addition, core training exercises also improve sports performance and reduce the probability of injury. Several additional health benefits associated with core training include reduced back pain, stronger joints, improved muscle tone and strength, improved muscle, ligament, and tendon strength and flexibility, improved bowel function, reduced incontinence and gastrointestinal issues, and improved posture.

Below you will find all of the core training exercises categorized by muscle group. Simply locate the specific muscle group that you wish to exercise using core training exercises and a list of all exercises under the specific muscle group will be displayed. Each specific exercise will list the required equipment that is necessary to perform the exercise, the benefits of the exercise, the typical number of sets and repetitions for the exercise, and a step-by-step set of instructions on how to correctly perform the exercise. All of the exercises under this section are core training exercises.

Abdominals Exercises

Elevated Leg Curl Up

This exercise targets both the upper and lower abdominal areas. This exercise is of moderate difficulty and requires no equipment other than a floor mat. Recommend frequency: perform this exercise one to five times per week.

Russian Twists

This exercise targets obliques muscles and the entire abdominal region. This exercise is moderately easy to perform and requires no equipment. Recommended frequency: perform this exercise one to three times per week.

Scissor Cross

This exercise is of moderate difficulty and targets the lower abdominal area. Other than a floor mat, for added comfort, no equipment is required. Recommended frequency: perform this exercise one to five times per week.

Side Bridge Crunch

This exercise is of moderate difficulty and requires no equipment to perform. This exercise targets the obliques region of the abdominals. Recommend frequency: perform this exercise one to five times per week.

Squirm Crunch

This exercise targets the entire abdominal area and is of moderate difficulty. This exercise requires no equipment other than a fllor mat. Recommend frequency: perform this exercise one to five times per week.

Starfish Crunch

This exercise targets the entire abdomen area and is fairly difficult to perform. This exercise requires only a floor mat to perform. Recommend frequency: perform this exercise one to five times per week.

Bridging Exercises

1 Leg Supine Elevated Bridge

This exercise is of moderate difficulty and is excellent for developing core strength. No equipment is required to perform this exercise other than a floor mat. Recommended frequency: perform this exercise one to five times per week.

2 Leg Supine Elevated Bridge

This exercise is easy to perform and focuses on the entire core area. Other than a floor mat, no equipment is required to perform this exercise. Recommended frequency: perform this exercise one to five times per week.

2 Point Side Bridge

This exercise is fairly difficult to perform and focuses on overall core strength. This exercise requires no equipment to perform. Recommended frequency: perform this exercise one to five times per week.

3 Point Dynamic Bridge

This exercise targets one side of the abdominal area at a time and is of moderate difficulty. No equipment to perform this exercise other than a floor mat. Recommended frequency: perform this exercise one to five times per week.

Bird Dog Extension

This exercise focuses on building overall core strength and is fairly easy to perform. No equipment is required, however, a floor mat is recommended. Recommended frequency: perform this exercise one to five times per week.

Dynamic Side Bridge

This exercise is of moderate difficulty and works the entire core area. this exercise required no equipment other than a floor mat. Recommended frequency: perform this exercise one to five times per week.

Face Up Supine Bridge

This exercise focuses on the entire core region and is moderately difficult to perform. Other than a floor mat, no equipment is required. Recommended frequency: perform this exercise one to five times per week.

Leg Up Supine Bridge

This exercise works the entire core area one side at a time and is fairly easy to perform. No quipment is required to perform this exercise other than a floor mat. Recommended frequency: perform this exercise one to five times per week.

Prone 2 Point Bridge

This exercise is of moderate difficulty and is designed to strengthen the entire core area. No equipment is required to perform this exercise. Recommended frequency: perform this exercise one to five times per week.

Prone Bridge

This exercise is fairly easy to perform and targets the entire core region. No equipment other than a floor mat is required to perform this exercise. Recommended frequency: perform this exercise one to five times per week.

T-Stabilization Lockout

This exercise is of moderate difficulty and focuses on the entire core area. No equipment is required to perform this exercise. Recommended frequency: perform this exercise one to five times per week.

T-Stabilization Lockout Hyperextension

This exercise is of moderate difficulty and, other than a floor mat, does not require any equipment to perform. The exercise targets the entire core area. Recommended frequency: perform this exercise one to five times per week.

Medicine Ball Exercises

Figure 8’s

The difficulty of this exercise is dependent upon the weight of your medicine ball used to perform this exercise. This exercise targets the entire core area. Recommended frequency: perform this exercise one to three times per week.

Giant Zeros

This exercise requires a medicine ball to perform correctly and is fairly easy to perform. This exercise targets the entire core area. Recommended frequency: perform this exercise one to five times per week.

One Legged Cross Body Chops

This exercise focuses on core development and improves This exercise requires only a medicine ball and it is fairly easy to perform. Recommended frequency: perform this exercise one to three times per week.

Overhead Chops

This exercise targets the entire core region and the difficulty is primarily dependent on the weight of the medicine ball. Recommended frequency: perform this exercise one to three times per week.

Shot Put

This exercise requires a medicine ball and either a firm wall or a partner to perform. The difficulty of this exercise varies based on the weight of the medicine ball. Recommended frequency: perform this exercise one to three times per week.

Shuttle Pass Sprints

This exercise requires a medicine ball and is fairly difficult to perform. This exercise targets the entire core region. Recommended frequency: perform this exercise one to three times per week.

Side Throws

A partner or a firm wall, along with a medicine ball, are required to perform this exercise. The difficulty of the exercise depends on the weight of your medicine ball. Recommended frequency: perform this exercise one to three times per week.

Two Handed Hammer Throw

A medicine ball and either a firm wall or a training partner are required to perform this exercise. This exercise focuses on the entire core area, especially the obliques. Recommended frequency: perform this exercise one to three times per week.

Wall Throws

This exercise requires a firm wall and a medicine ball to perform. This exercise varies in difficulty and can be adjusted according to the weight of the medicine ball. Recommended frequency: perform this exercise one to three times per week.

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