Core training is has become a key focus in fitness training because of its ability to strengthen the muscles that move and stabilize the trunk, including the full range of abdominals and back muscles. A strong core powers the body to carry out day-to-day functions, and also reduces stress on other muscle groups. While it’s common for doctors and therapists to recommend core exercises for patients with low back problems, core training is becoming a big priority for regular exercisers who want to relieve back pain, tone their core, and improve overall posture and sports performance.
A weak core can lead to a number of muscular imbalances and injuries. Fortunately, there are many exercises that strengthen the core and can correct these problems. Crunches and other floor exercises are frequently considered the most effective abdominal exercise, but the following upright core moves will allow you to effectively work your stomach without having to hit the floor.
- Wood Choppers
- Standing Lunges with Rotation
- Standing Side Crunch
- Knee Cross Crunch
- Kick Toe Touches
Below is a printable workout that you can add to any fitness regimen. Try to complete it a total of 3 times through if you are doing it as your entire workout. If you are adding it to the end of another workout, one time is all you need. Make sure not to do this on consecutive days. Your abs need rest and recovery.
If you don’t have weights, you can use a book, water bottle, even a full bottle of laundry detergent, or nothing at all. This workout is great without weights as well.
