Friday, May 20, 2022

6 Core Workouts at the Gym


Core workouts at the gym can be highly effective in targeting and strengthening your abdominal muscles, obliques, lower back, and hip muscles. Here's a sample core workout routine you can do at the gym:

  1. Plank:

    • Start in a plank position with your forearms on the ground and elbows directly beneath your shoulders.
    • Engage your core muscles to keep your body in a straight line from head to heels.
    • Hold the plank for 30-60 seconds, or as long as you can maintain good form.

  2. Russian Twists:

    • Sit on the floor with your knees bent and feet flat on the ground.
    • Lean back slightly and lift your feet off the ground, balancing on your sit bones.
    • Hold a weight or medicine ball with both hands and twist your torso to the right, then to the left, while keeping your core engaged.
    • Repeat for 10-15 reps on each side.

  3. Hanging Leg Raises:

    • Hang from a pull-up bar with your arms fully extended and feet together.
    • Engage your core muscles and lift your legs straight up towards the ceiling, keeping them together.
    • Lower your legs back down with control.
    • Aim for 10-12 reps.

  4. Cable Woodchoppers:

    • Attach a handle to a cable machine at shoulder height.
    • Stand sideways to the machine with your feet shoulder-width apart and hold the handle with both hands.
    • Pull the handle across your body in a diagonal motion, rotating your torso as you do so.
    • Return to the starting position with control.
    • Perform 10-12 reps on each side.

  5. Medicine Ball Slams:

    • Stand with your feet shoulder-width apart and hold a medicine ball overhead.
    • Engage your core muscles and slam the ball down towards the ground as hard as you can.
    • Catch the ball on the rebound and repeat for 10-15 reps.

  6. Side Plank:

    • Lie on your side with your elbow directly beneath your shoulder and legs stacked on top of each other.
    • Lift your hips off the ground, forming a straight line from head to heels.
    • Hold the side plank for 30-60 seconds on each side.

  7. Dead Bug:

    • Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.
    • Lower one arm and the opposite leg towards the ground while keeping your lower back pressed into the floor.
    • Return to the starting position and repeat on the other side.
    • Aim for 10-12 reps on each side.

Perform each exercise in a circuit fashion with minimal rest between exercises. Complete 2-3 rounds of the circuit, resting for 1-2 minutes between rounds. Adjust the number of reps and sets based on your fitness level and goals.

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