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This free core workout is based on the philosophies of the National Academy of Sports Medicine.
I feel this philosophy is a great for the beginner, the average person, and the athlete. It’s great for all fitness levels.
The first month's core workout focuses on core stability, the second month focuses on core strength, and the third month focuses on core power.
Core Workout for Month 1
The first month’s workout focuses on core stability. During core stability exercises there is little to no movement in the lumbar spine. The goal is to re-train your deep core muscles so that they keep your pelvis and spine stable.
Here are the core exercises:
Core Exercise #1: Bridges
Core Exercise #2: Plank (half or full)
Core Exercise #3: Back Extensions on the Floor
Aim for 12-20 repetitions per set (10-60 seconds for the plank) Complete 2-3 sets. Move in a slow and controlled manner. Rest 10-60 seconds in between sets. Do this workout 2-3 days a week for 3-4 weeks and move on to the next workout.
Core Workout for Month 2
The second month’s workout focuses on core strength. During core strength exercises you move through the full range of motion for the spine.
Here are the core exercises:
Core Exercise #1: Ball Crunches
Core Exercise #2: Back Extensions on the Ball
Core Exercise #3: Bicycle Crunches
Aim for 8-15 repetitions per set. Complete 2-4 sets. Move in a steady rhythm. Rest 30-60 seconds in between sets. Do this workout 2-3 days a week for 3-4 weeks and move on to the next workout.
Core Workout for Month 3
The third month’s workout focuses on developing power and speed. In order to develop power you must move in an explosive way.
Here are the exercises:
Core Exercise #1: Medicine Ball Soccer Throw
Core Exercise #2: Medicine Ball Sit Up Throws
Core Exercise #3: Medicine Ball Rotational Chest Pass
Aim for 5-10 repetitions per set. Complete 3-4 sets per exercise. Move in a fast and explosive manner. Rest 60-90 seconds in between sets. Do this workout 2-3 days a week for 3-4 weeks.
This is a sample core exercise program that you can use to build your stability, strength, and power. It is okay to by-pass the speed and power phase if it does not suit your goals.
You can go back and forth between the stability and strength workouts and alternate them every month so that your body stays conditioned.
Of course you can substitute exercises to suit your style.
This is just one example of a Core Exercise Program, you can create dozens of core workout routines.
Have fun and stay consistent.
Yours in Health,
Dr. Charles
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