Core exercises are an integral part of a well-rounded fitness programme. A strong core involves strengthening all the muscles that protect the spine, makes it easier to do many daily activities, and even leaves you less susceptible to poor posture, lower back pain and injuries.
If you've been neglecting exercises to work your core up until now, we suggest trying out this routine, including personal trainer Ralph Dizon’s top 5 exercises to build core stability!
Romanian Deadlift
1. Stand with your feet hip-width apart while holding a barbell at thigh level. Your hands should be gripping the barbell shoulder-width apart.
2. Keeping your back straight, bend at your waist and sit your hips back to lower the bar.
3. Keep the bar close to your shins. Lower the bar as far as your flexibility allows without letting the barbell come in contact with the ground.
4. Contract your glutes to extend at your hips and back into an upright starting position before repeating.
Half-Kneeling Cable Woodchop
1. Get into a half-kneeling position on your right knee and grasp the cable handle with both hands above the left shoulder. Position your body so that the cable movement will be downward and across the body.
2. Swing the handle downward and across the body until both arms are straight. Your hips can rotate slightly to bring you down to the end position.
3. At the end, allow the cable weight to retract the handle back to starting position.
4. Repeat for the desired number of repetitions and then reverse your stance by facing the other direction and repeating the exercise on the other side of the body.
Half Kneeling Banded Pallof Press
1. Loop a resistance band around something sturdy and set up in a half kneeling lunge while grabbing the end of the resistance band so there is some tension.
2. Starting with your hands close to your body, initiate a repetition by pressing away from you by straightening your arms.
3. Hold for five to ten seconds while resisting the tension and rotation and stabilising the core.
4. Bring it back to your chest to return back to starting position to complete a repetition before repeating for the desired number of reps.
Side Plank with Knee Tuck
1. Lie on your left side and set up in a side plank with your legs straight and body weight resting on your left forearm. Straighten your right arm so it forms a 90-degree angle against your torso.
2. Bend your right knee and pause with the leg in a tuck position for a brief moment before straightening it back to the starting position and completing a rep.
3. Repeat for the desired number of reps before switching legs.
4. Once you’ve completed reps with both legs, swap over to a side plank position on the right side and repeat from step one.
Dead Bugs
1. Lie face up with your arms straight above you and your legs in a tabletop position.
2. Brace your core and lower your left arm right above your head while straightening the right leg but not allowing it to touch the floor.
3. Return to the starting position and repeat on the other side to complete one rep.
Contributor:
Ralph educates you so that you'll know which exercises are most effective for your goals. He'll teach you the right technique so that there is a reduced risk of injury and help you with your unique requirements, specific goals, and to set realistic goals and achieve maximum results.
He offers personalised training plans to fit around your schedule and be flexible when it comes to location. It’s not just your physical health that will improve, but your mental health too. With Ralph, you'll improve your nutrition and form good habits. He'll help you create structure, provide consistent accountability, track your progress and achieve your goals.