Workout Plan to Build Stronger Core & Strength

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Workout Plan to Build Stronger Core & Strength

When most people think of core strength, they think of six-pack abs. However, the abdominal muscles are just one part of the core. The core also includes the muscles of the pelvis, lower back, and hips. These muscles work together to stabilize the spine and pelvis and allow energy transfer between the upper and lower body.

A strong core is essential for both everyday activities and athletic performance. Unfortunately, many people focus on training their abdominal muscles to the exclusion of the other muscles in the core. As a result, they may end up with imbalances that can lead to pain and injury.

To minimize these problems, it is essential to train all of the muscles in the core, not just the abdominals. By doing so, you will develop balanced strength and stability that will help you stay healthy and perform your best. It will help ensure that all of the muscles are working together efficiently. In turn, this will lead to better posture, improved performance in physical activities, and reduced risk of injury.

So if you're serious about improving your core strength, target all the major core muscles in your training program. This is what you will get today, a complete workout plan to build a robust core and strength by targeting different muscle groups.

Core Training Workout: Essential Exercises for Stronger Core and Strength

There's no need to spend hours at the gym to get a strong, toned body. This workout includes 5 exercises that target different muscle groups, from your obliques to your erectors. Just 30 minutes a day is all it takes to see results.

Workout Summary

Main Goal

General Fitness

Workout Type

Single Muscle Group

Training Level

Beginner

Duration

6 Weeks

Days Per Week

2

Time Per Workout

15-30 Minutes

Equipment Required

Bodyweight, Cables, Dumbbells

Target Gender

Male and Female

Recommended Supplements

Creatine Powder

Multivitamins

Fish Oil

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Workout Description

This 15-30 minutes workout is perfect for enhancing your strength and lowering visceral fats for a perfect midsection. It will not only tone your abs but also strengthen your core.

The total duration of this workout is 6 weeks. You need to follow the workout only twice a week. You can include this workout easily with your regular regime and get a stronger core.

It includes 5 important exercises that only needs bodyweight, dumbbells, cables, and other essential equipment. These exercises target different muscles of the body separately. They help shape the midsection and work for the core muscle group when done in a sequence.

Four main muscle groups comprise the core: transverse abdominis, rectus abdominis, multifidus, and the internal and external obliques. The transverse abdominis is a layer of muscle that wraps around the abdomen and is considered the deepest layer of abdominal muscle. The rectus abdominis is a long, flat muscle that runs down the front of the abdominal wall and is responsible for flexing the spine. The multifidus is a small muscle that runs along the length of the spine and helps stabilize the vertebrae. The internal and external obliques run diagonally from the ribs to the hips and are responsible for the rotation and side bending of the spine. Together, these four muscle groups work to stabilize the spine and pelvis and provide power for movements of the arms and legs.

If you want to add some serious firepower to your workout routine, you need to start supplementing. Supplementing with the proper nutrients can help you recover from intense workouts quickly, fuel your body with energy, improve your stamina and speed, prevent inflammation, and aid in fat burning.

You can take DMoose creatine powder, multivitamins, and Omega 3 fish oil during this workout to gain maximum benefits.

Workout Detail

Here is the workout routine you will be following twice a week for the next 6 weeks.

While all the workouts are to be done in specific sets and reps, the situps and flutter kicks exercises are to be done following the AMRAP method.

AMRAP stands for As Many Reps As Possible. In this method you perform as many repetitions of the workout as possible in the given time frame with little to no breaks.

For example, you will be doing 3-4 sets of situps. Each set will be 60 seconds long and you will perform as many situps as you can in the given minute. Once you’re done, you can take a minute or 30 second break and restart the situps workout.

Exercises

Sets

Reps

Planks

3-4

60 seconds

Hyperextension

3-4

12-15

Dumbbell Side Bends

3-4

12-15

Sit Ups

3-4

60 seconds- AMRAP

Flutter Kicks

3-4

60 seconds- AMRAP

Do Cardio for Even Better Results!

Core training is an integral part of any fitness routine, but it's essential for people who want to improve their balance and stability.

A strong core can help you maintain good posture and prevent injuries. It can also help remain energized throughout the day and improve overall performance. However, core strength training should not be your only form of exercise.

Incorporating cardio into your workout routine is essential for maintaining your health and fitness. Cardio helps improve cardiovascular health, burn calories, and reduce stress levels. It can also help improve coordination and increase stamina.

For these reasons, it's important to incorporate both cardio and strength training into your workout routine. Doing so will help maintain health and fitness and improve your overall well-being.

Research shows that adding cardio to weight training helps obese people lose more fat and gain more muscle. Another study found that combining weight training with aerobic exercise improves muscular mass.

Additionally, cardio is a crucial component of strength training to strengthen your core because it helps you keep a healthy weight.

The Bottom Line

For anyone looking to get a strong(er) core, this 6 week workout program is perfect. Consisting of only 5 exercises that use bodyweight, dumbbells, cables, and other basic equipment, this program can be done twice a week in under 30 minutes. And the best part is that it can easily be incorporated into your current workout routine.

Targeting different muscle groups during each exercise, when done in sequence, helps shape the midsection. While doing this workout program, it is recommended that you take creatine powder, multivitamins, and omega 3 fish oil for maximum benefits. By following this workout program twice a week, you'll be on your way to a stronger core and improved fitness.

Reading List

Article Sources

  • Dâmaso, Ana Raimunda, et al. “Aerobic plus Resistance Training Was More Effective in Improving the Visceral Adiposity, Metabolic Profile and Inflammatory Markers than Aerobic Training in Obese Adolescents.” Journal of Sports Sciences, vol. 32, no. 15, 2014, pp. 1435–45. PubMed, https://doi.org/10.1080/02640414.2014.900692.
  • Lundberg, Tommy R., et al. “Aerobic Exercise Does Not Compromise Muscle Hypertrophy Response to Short-Term Resistance Training.” Journal of Applied Physiology, vol. 114, no. 1, Jan. 2013, pp. 81–89. journals.physiology.org (Atypon), https://doi.org/10.1152/japplphysiol.01013.2012.

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FITNESS FOR EVERYONE

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