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If you’ve recently read our blog on the Benefits of Core Strength, you’re no doubt desperate to jump on a BOSU ball. Well, you’ve come to the right place. Below you’ll find four core strength training workouts. The workouts have been crafted to activate all the major core muscles while also improving the tone and tightness of your torso.
However, increased core strength is one of the many benefits these workouts deliver. Because the plans are comprised of functional resistance movements, they’ll also develop a range of fitness components. For example, bridge ball roll-ins boost both balance and coordination in addition to enhancing endurance in the core and upper body muscles. That’s some serious bang for your buck!
Another attribute of the core strength training workouts is that they are completely customisable. If you haven’t trained core much in the past, you may find exercises like barbell hip thrusts a touch too technically challenging at this point. That’s absolutely fine as all the exercises can be either modified to accommodate your current level of ability or replaced with one of the alternative core strength training alternatives in the link below.
Core strength training workouts
Before we take a look at the session plans, it’s worth reviewing the fitness benefits up for grabs. After all, as you’ve chosen to use our workouts, the least we can do is tell you what you’ll get out of them.
First on the list is increased strength in all the core muscles. It should be pointed out early on that this outcome will only be achieved if sufficient loads are selected. Some core exercises are more suited to building strength than others. This is because the capacity to increase the resistance is greater. You can go as heavy as you want with Russian twists or wood chops – but not when performing the plank or prone bridge ball rolls.
So, if your main objective is to build a stronger core, you’ll need to push the poundage into the strength training zone (50% to 85% one repetition max (1RM)) for all resistance exercises.
Related: A training plan to build Core Strength
Forge functional core strength
The second intended outcome is physical functionality. As defined by Micheal Boyle, who is an expert in the field, functional strength is the ability to handle your body weight in all planes of movement (Advances In Functional Training).
Many core exercises tick the functional training box. The reason is that they require the simultaneous coordination of multiple body parts, are complex multi-joint movements, and are typically performed on an unstable surface – such as a stability ball or BOSU trainer.
Develop multiple components of fitness
Last but by no mean least, the core strength training workouts can develop multiple components of fitness.
Exercises like (heavy) Russian twists build strength and stamina. They also improve body composition (a ‘health-related’ component of fitness) by marginally increasing muscle mass.
In contrast, complex body weight core exercises such as bridge ball roll-ins emphasise muscle endurance as well as skill-related components – balance and coordination.
Core strength training workouts
The core strength training workouts observe a conventional protocol. Each exercise is assigned a set and rep range. On completion of a set, you’ll take a short rest of between 60 to 120 seconds. This process is repeated until you have progressed through the plan. As briefly mentioned above, because your aim is to build strength, the loads selected should be above 50% of your one-repetition max.
But this is not set in stone. You can apply a different protocol if you’ve got the energy for a more involved workout. Below I’ve outlined three alternative training methods that you could apply to the core strength workouts.
Related: Unleash your six-pack with this 10 Minute Ab Workout
Core circuit
Organising exercises into a circuit is a simple way to spice up any plan. By far the easiest design is the circular circuit. After assigning a number to each exercise, you would then stipulate a duration (60 secs per station) or repetition range (10 reps). A rest period is typically positioned between the final and the first exercise.
Now you can decide on your performance measure. They include:
Target number of laps: here you might set your sights on 10 laps. The goal could be to tick off the laps in the shortest possible time or simply to get through the session. For the stations, both duration and repetition work with option one.
Beat the clock: as it suggests, the objective is to rack up as many laps as possible within a prespecified time. The set time can range from 10 to 60 minutes. Reps per station work best with option two.
Related: Want to know the Advantages of Circuit Training?
CrossFit AMRAP
Popularised by the CrossFit movement, an AMRAP involves performing as many reps as possible on a given exercise in a specific time. To adapt the plans below to this training method, first, you need to decide on an AMRAP duration. Of course, this will be dictated by your current level of fitness. Here’s a rough guide to the timings:
Beginners = 2.5 to 5 minutes per exercise
Intermediates = 5 to 7.5 minutes per exercise
Advanced = 7.5 to 10 minutes per exercise
Now that you have decided on a suitable duration, set rest breaks. Again, the length of rest will be determined by your fitness level. Once a rest duration has been set, be disciplined and stick to the timings.
When you complete an AMRAP, it’s good practice to write down the number of reps achieved. This will provide you with a benchmark to compete against next time. The aim of the game is to establish the highest score possible.
Related: CrossFit AMRAP Workouts
Repetition pyramid
Pyramiding the core exercise is an effective way to cram a lot of training into a short time. You have a couple of options to choose from if you select this method.
The standard approach is to progress through the list of exercises performing one rep at each station. As soon as you complete the last rep, go back to the first exercise but this time perform two reps. Maintain momentum until you summit the pyramid – which is usually capped at 10 reps. If you’ve got any juice in the tank when you reach the summit, you can climb back down. Timing your climb will give you a target to compete against in the future.
The second option is a race against the clock. Program 10, 20, 30 or, if you’re feeling really fit, 60 minutes on a countdown timer. When you’re sufficiently psyched up, hit start and see how high you can climb before the clock stops. Make a note of the step you reached so you have a point to set your sights on during your next ascent.
Core strength training workouts
Now that you have a few different training ideas swirling around your head, you’re probably eager to get stuck into the core strength training workouts. Before rushing off, remember to follow the correct training process.
Always warm up well prior to starting a workout (a suggested warm-up has been provided). In his book Bigger Leaner Stronger, Micheal Lweis argues that this is one of the most important parts of the training session. Why? Because an appropriate warm-up can enhance performance as well as reduce injury risk.
Though often overlooked, cooling down and stretching at the end of a session ‘will improve muscular relaxation, remove waste products, reduce muscle soreness and bring the cardiovascular system to rest,’ (The Strength & Conditioning Bible).
If you are unsure how all this fits together (it can be a bit daunting for a new trainer), an example of the process can be found below. You can use the process for the core workouts.
Training process
Warm-up (5 to 10 minutes): 3 to 6 mins cardio – rowing or the elliptical machine. Begin at a low intensity and increase by a couple of notches after each minute. One to 5 reps air squat to press-up pyramid = 1 rep air squat followed by 1 rep press-up; then 2 reps air squats and . . . you get the idea. Now you’re ready to transition to phase two. (Need an all-purpose gym warm-up?)
Main session (10 to 60 minutes): As indicated in the training plans, the first set serves as an extended warm-up. Select a load between 30 and 50% of 1RM, and perform 8 to 12 controlled reps. Take a minute’s break before progressing through the rest of the plan.
Cool-down (5 min): The cool-down can consist of a low-intensity bout of cardio. Alternatively, you could opt for 10 minutes of 'movement quality training' (or MQT). MQT is about focusing on the quality of your lifting technique. You would select a couple of exercises that you are having particular trouble with (or you think need a bit of polishing) – perhaps your posture is a little loose when performing prone ball roll-ins. Using a light load, drill the key movement sequence or a section of it.
Stretch (5 to 10 minutes): Use this general-purpose daily stretching routine >
Core training workouts hints and tips
These are your workouts. So don’t hesitate to amend them to suit your training preferences and fitness ability. If any of the exercises are too challenging (or not challenging enough), replace or modify them. (You can source substitutes from the list of alternative exercises underneath the hints and tips.) Here’s an example of how to modify an exercise.
To make hanging leg raises less physically demanding (many people find it hard to hold their body still in the ‘dead hang’ position), they can be performed on a power tower as opposed to a fixed bar. This slight modification does not reduce the effectiveness of the exercise, but by switching from hanging to support, a beginner will be able to get through the set.
Related: Ready to try this Core Dumbbell Workout?
The sets, reps, loads and rest periods are only suggestions. They can all be amended to align with your fitness goals. Those who are pursuing strength should keep the sets and reps low while increasing the loads and rest. For muscle endurance, simply flip the formula.
A workout entirely dedicated to core training might be a bit much for some. Personally, I’d never give up a whole exercise session to target one muscle group. I don’t feel like I’ve trained if I haven’t spent at least 20 minutes rowing and performed a few hundred kettlebell swings, snatches and squats. But the beauty of the core strength training workouts is that they can be trimmed down to 10 minutes. Meaning you could place them at the start or end of your routine.
Related: Core Strength Training Exercises
Enjoyed these workouts?
Then get your hands on over 80 more with the Hungry4Fitness Book of Circuits & Workouts Vol.3 >
About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.
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