Weight Loss Boot Camp: Core Workout

Weight Loss Exercise Plan: Core Workout Cardio (see exercise plan) is going to strip fat from your belly and this core workout is going to make sure that by the time you lose that belly, your waist wont just be smaller, but your abs super toned with awesome definition. An added bonus of a strong core is the greater back strength and improved posture will also make you look leaner. 

These eight moves target your entire core from all angles with a variety of exercises that challenge your stability, balance, and rotational strength for strong, sculpted abs.

HOW TO GET STARTED

If you are a beginner start with two sets of 10 – 15 repetitions, otherwise, aim to do 2 – 3 sets of 20 repetitions. Quality is more important than quantity. If you struggle, do fewer repetitions.

1. STABILITY BALL BACK EXTENSION

AREAS TRAINED: UPPER BACK (RHOMBOIDS)

EXERCISE MOVEMENT:

  • Lie with your tummy on a stability ball and steady yourself by pushing your feet against a wall (or other secure object).
  • Put your arms straight by your sides with your palms facing upwards. This is your starting position.
  • Lift your upper body while rotating your palms down to the floor and squeezing your shoulder blades together.
  • Slowly lower and rotate your palms back to the starting position.

TIP: Don’t over curve (hyperextend) your back.

2. SEATED RESISTANCE BAND ROW

AREAS TRAINED: BACK (ERECTOR SPINAE)

EXERCISE MOVEMENT:

  • Tie a resistance band around a secure object, close to floor level.
  • Sit on the ground with your legs straight and grasp the ends of the resistance band, so you can feel the tension in it.
  • Lean your torso forward, bending from the waist, while maintaining the resistance in the band. This is your starting position.
  • Lean back (to about 110 degrees), pulling your hands in towards your chest and squeezing your shoulder blades together.
  • Hold that position for a second and repeat. 

TIP: 

  • Make sure you use a resistance band that provides sufficient resistance, so that the exercise is challenging. 
  • If you use the gym, you can also use the pulley machine. 

3. STABILITY-BALL ROLLOUT

AREAS TRAINED: STOMACH (RECTUS ABDOMINIS), CORE (TRANSVERSE ABDOMINUS) & BALANCE AND COORDINATION

EXERCISE MOVEMENT: (

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