I did this workout last night. I really wanted to get in a great core workout, and this one hits all of the major muscles of your abdomen, obliques, and back. When Marie was working out with me the other day she commented on my core strength, and I told her that I incorporate core strengthening into all of my workouts. I firmly believe that a strong core helps protect your body, and is the foundation of all of your strength.
As a runner it is imperative that I maintain core strength so that my body can hold proper alignment during my runs. This doesn’t just help with speed, it also helps prevent injury. If you run and your alignment is off due to weak core muscles you are putting excess pressure on your back and knees. However, if you are able to maintain proper alignment running strengthens your back and knees. (I apologize if you have already heard/read me say some version of this same statement. I repeat it because it’s important.)
Core strength is also a requirement for safe weight lifting for the same reasons. So, let’s get to the Core of the Matter and workout! 🙂
Equipment: Stability Ball, hand weight or kettle bell. I also show variations with no equipment.
Timed: Max reps during each 60 second interval. Keep rest breaks between exercises to a minimum.
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Butt Lifts
2. Reverse Situp (with or without weight)
3. Decline Spiderman
4. Hip Drop (right)
5. Hip Drop (left)
6. Heel Tap Prone
7. Heel Tap Supine
8. Stability Ball Backbend
9. Down Dog Cross
10. Side Plank Reach Through (right)
11. Side Plank Reach Through (left)