HomeWeight TrainingWeight Loss Boot Camp: Core Workout

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: (Exercise Video)

  • Kneel behind a stability ball, place your bent elbows on the ball.
  • Contract your abs and support your weight in your arms
  • Roll the stability ball away from your body – about two inches forwards.
  • Roll stability ball back to starting position. Repeat.

TIP:

  • To control the difficultly of this exercise, just change distance you roll the ball away from your body. The further away you roll the ball, the more challenging the exercise.
  • To increase difficulty, lift your knees off the floor so that your legs are extended, forming a straight line between your head, shoulders, hips and feet.
  • Start slowly, with small movements.

4. STABILITY BALL KNEE TUCKS

AREAS TRAINED: CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), SIDES (OBLIQUES) AND THIGHS (QUADRICEPS)

EXERCISE MOVEMENT: (Exercise Video)

  • Start in push-up plank position with your shins on a stability ball and your palms on the floor.
  • Your body should form a straight line from head to heels.
  • Keeping your back straight, contract your abs and pull the ball toward your chest by pulling your knees toward your chest.
  • Briefly pause, and then straighten legs to roll the ball back to your starting position. Repeat

5. SPIDERMAN

AREAS TRAINED: CORE (TRANSVERSUS ABDOMINIS), STOMACH (RECTUS ABDOMINIS), UPPER BACK (LATS), SHOULDERS (DELTOIDS) AND REAR UPPER ARMS (TRICEPS)

EXERCISE MOVEMENT: (Exercise Video)

  • Start in the push-up position.
  • Lift your right foot off the floor, swinging your leg out to the side to bring your right knee to your right elbow.
  • Return to the starting position and repeat on the other side.
  • Alternate between your left and right sides. 
6. STABILITY BALL SIDE LIFT

AREAS TRAINED: SIDES (OBLIQUES)

EXERCISE MOVEMENT: (Exercise Video)

  • Sit with your right hip on a exercise ball, extending your right leg forward and your left leg backwards
  • Steady your feet against a secure object (e.g. wall) for stability.
  • Place your arms behind your head and lower your body sideways over the exercise ball.
  • Lift up your torso back up to the starting position.
  • Complete one set on the right side and then repeat on the left side.

TIP: Keep your back straight.

7. STABILITY BALL OBLIQUE CRUNCH

AREAS TRAINED: CORE (TRANSVERSE ABDOMINUS), STOMACH (RECTUS ABDOMINIS) & SIDES (OBLIQUES)

EXERCISE MOVEMENT: (Exercise Video)

  • Lie with your lower back on an exercise ball, your feet flat on the floor and put your hands by your temples.
  • Lift your torso up, and move your right elbow toward your left knee.
  • Lower torso back to starting position.
  • Repeat the move on the other side side. 
8. STABILITY BALL STRAIGHT-LEG CRUNCHES

AREAS TRAINED: STOMACH (RECTUS ABDOMINIS)

EXERCISE MOVEMENT:

  • Lie on the floor on your back with your legs straight.
  • Squeeze a stability ball between your feet/ calves and raise your legs off the floor, to about 45 degrees.
  • Extend your arms in front of you pointing towards the ball. This is your starting position.
  • Raise your upper body off the floor and touch the ball with your fingertips.
  • Slowly and controlled lower your upper body to the floor. Repeat. 

Beginner Weight Loss Exercise PlanIntermediate Weight Loss Exercise PlanAdvanced Weight Loss Exercise Plan

4 comments

  1. I would love how you explain everything. I would recommend doing videos. It would be great to have a visual example as well. It would be a great asset for your website. I love everything I will use everything. On my journey to weight loss. Great Website!!!

    • Thanks Maria, glad you like the website!
      With regards to video, if you click on the links labeled “Exercise Video” on this page a video should pop up demonstrating how to execute the exercise.
      Good luck on your weight loss journey!

  2. Thank you so much for posting this workout! Unfortunately, I can barely do the Stability Ball Straight-Leg Crunches because once I struggle to lift the stability ball between my feet and calves, I can’t lift my torso!! What do you suggest I do to compensate and build up to that? Thanks in advance!

    • Hey Juliet,
      You’re welcome! :) And it is a challenging move! So, try the same move without the ball or try a vertical leg crunch: bring your legs straight up with calves/feet crossed. Your elbows should be bent with your hands by your ears or behind your head. Crunch up, contracting your abs and lifting your shoulders off the floor. Lower back to floor.

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