Can you remind the last time you had lost the balance of your body? Lack of core workout leads to losing the balance of your body. Whether you are mental or physical workers, you need to improve your core muscles. So, we have made 15 days ” Core circuit workout,” which will strengthen your core muscles.
What Is Core Circuit Workout?
Many of us think torso as the core of the body. Though this concept is not entirely right, the primary core muscles reside in this part of the body.
The Importance Of This Exercise
As the core muscles of our body improve functional movements, we need to strengthen these core muscles to avoid injury. In the time of dynamic movement, the core muscles of the body help to stabilize the pelvis and thorax. For better posture, better balance, and the reduction of back pain, there has no alternative to core circuit exercise.
Core workout circuit is essential for the following reasons:
Static Core Function
The core workout circuit improves static core functionality, which helps to align the skeleton with resisting a force that does not alter.
The ability to withhold bowel movements is known as continence. Core circuit workout improves core musculature. Weak core musculature results in urinary stress incontinence.
Transversus abdominis plays an essential role in the time of delivery. And core workout improves core muscles, including transversus abdominis.
Besides the static core function, continence, and pregnancy core workouts; core circuit workout helps to improve dynamic core function and Valsalva maneuver.
Complete Core Circuit Workout
Though core workout improves the core muscles, the improper selection of the core exercises can result in the dysfunction of the core muscles. We have selected the top 5 core muscle exercises suggested by top muscle trainers.
Take the rest of 10 to 20 seconds between the exercises.
Plank is one of the most crucial core exercises. It is considered as the best core exercise by many trainers in the world.
Plank is also known as hover, abdominal bridge, front hold. It is one of the main isometric core strength exercises and helps to increase strength and endurance in core muscles, back, and abs. In addition to core improvement, it also improves the balance of our body.
There are many forms of the plank. Among the different kinds of plank, the most common and very popular plank is the forearm plank. Besides, the side plank, the reverse plank are also very effective.
The Best Ways Of Doing Plank
- At first, take a yoga mat for your convenience.
- Take a push-up position except for the arm. Bend your arms at your elbows so that your full body weight remains on your forearm.
- Keep your body straight from heels to head.
- Tighten your glues, clench, and abs.
- Hold this position as long as you can.
You can try the Bodyrock exercise in the time of plank. It is the same as a plank but a little funny.
Birddogs exercise is another core muscles exercise that improves your core. It is also known as a quadruped. This intermediate type of exercise improves abdominals, lower back, thigh muscles, and gluteal muscles.
Both athletic trainers and yoga trainers do this bird-dog exercise to improve the core muscles. This exercise engages both back and core muscles, which ensure excellent spinal stability and a strong core.
The Best Ways Of Doing Bird-dogs( Step-By-Step)
- Select and wide space where you can extend both arm and leg at a time. Use a yoga mat for your comfort.
- Take a position like a dog with your arms and legs.
- Life one hand and the opposite leg at a time. Hold this position as long as you can.
- Come to the first position( dog position). Now lift the other arm and hand.
Continue 5 to 10 reps.
Tripod Scissors Kick
Tripod scissors kick is another core circuit exercise and helps to improve the core muscles of your body.
Step-By-Step of Tripod Scissor Kick
First of all, take a mat for your comfort.
Secondly, start with a push-up position on your hands with your feet.
Thirdly, extend your right leg to the right side. Keep your leg high form the floor and feet parallel to your hip. Hold this position as long as you can.
Fourthly, come back to the first position and do the third steps with the left leg.
Medicine Ball leg-drops
It is an advanced level core circuit workout. Medicine Ball leg-drops exercise mainly targets the abs, obliques, and hips. With an emphasis on the hips, abs, and obliques, this exercise increases strength throughout the core.
Step-By-Step Instructions Of Medicine Ball Leg-drops
- First of all, keep your face up on the floor.
- Use a mat on the floor to avoid any kind of injury and pain. Squeeze a medicine ball between your legs.
- Lift your leg slowly and make your leg position straight. Hold this position as long as you can.
- Slowly down your leg.
Continue 5 to 10 reps.
Y squat is an effective core exercise and very common in the army exercise. This exercise improves mobility, endurance, and strength of the lower back.
The Best Of Doing Squat
- Keep your hand high and keep Y shape.
- Do squat keep your hand high.
Continue it 10 to 20 reps.
Kneeling Cable Crunch
To sculpt a striking and robust core, kneeling cable crunch is a practical exercise.
You may also read How to lose weight fast in two weeks.