Core strengthening training is here to ensure that you stay away from injuries and become a better sportsperson.
The recent core training majorly talks about breathing functionality and restoring posture. The core tests focus on spine functionality and muscle strength.
Core part of your body refers to the six- pack and eight- pack (in public terms). The core mainly constitutes the abdominals (oblique, rectus abdominis, serratus and intercostals) and rep ranges.
1. Bicycle crunches
These are also called the Air Bike.
The rep range for this exercise is 12 reps in 3 sets with a resting span of 30 seconds.
Lie on your back and bend your knees with feet flat on the ground. Place your hands below your hand. Then raise your shoulder bands slowly and lift your legs up to 90 degrees in the air. Now, start biking in the air.
2. Pull up bar
This is one of the toughest core exercises. The rep range for this hanging leg exercise is 10 reps in 3 sets with 30 seconds rest in between the sets.
Locate a pull-up bar and the hang from it. Ensure that your shoulders are wide apart and use an overhand grip to avoid slipping. Raise your legs to touch your hands. Beginners may raise their bent knees.
3. Windshield Wiper
This is another form of pull up bar just with added rotations. Follow the same rep range for this one as well: 3 X 10 with 30 seconds resting period.
Hang on the pull-up bar with your body straight. Then lift your legs a little towards your hands and then rotate them sideways. You may lean back on a wall for support. Now rotate your legs to another side.
For beginners, you may lie down on a mat and follow the above steps instead of a pull-up bar.
4. Push-up Plank
This is one of the many forms of planks. You may try the side plank or the plank step up or plank with a leg raise. The rep range is 3 X 20.
Lie in the push-up position or the plank position. Inhale and press into a push-up. Lift your left hand and then the other hand off the ground. Place your forearms back on the ground.
Keep rotating the body weight on your forearms and keep the other hand always straight.
5. Stability ball
This is all about body balancing. You will require a stability ball. The rep range is 4 sets with 8 or 12 reps. Make sure you rest for 30 seconds between reps.
Lean towards the ball and place your elbows and forearms on the ball. With this, get into a plank position. Now, extend your arms and roll the ball forward.
Keep your core tight while doing this.
If you’re a distance athlete, please avoid any sit-ups and crunches. Ab machines are also a strict no-no because they increase your strength in a non – athletic way.
Ensure that you follow these exercises under the strict supervision of your coach or trainers.
Often athletes ignore core strength training because it’s time-consuming. So, be wise and embrace it.
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