Core-strength workouts make your core muscles like back muscles, abdominal muscles, and the muscles surrounding the pelvis stronger. When you have strong core muscles, you can perform a wide array of physical activities with ease. You can perform core-strength workouts on a mat or carpeted surface. Remember to breathe naturally and deeply while performing each core-strength workout. Concentrate on strengthening your deepest abdominal muscle called transversus abdominis, which you usually feel tightening when you cough.
- Plank Variations
If you are just embarking on your fitness journey, planks can be a perfect starting point. The only challenge is that the regular plank becomes too easy quickly. For instance, regular trainers are holding planks for almost an hour, with the world record currently standing at 1 hour and 20 minutes. For you to strengthen your core muscles using planks, you must be ready to experiment new moves. Below are some adjustments to make the standard plank a bit tougher. For impressive results, do these planks under the directions of a well-informed freelance personal trainer Singapore.
- Three-Point Plank: You can make the standard plank tougher by eliminating the point of contact from the floor. Assume the standard plank position, lift one foot off the floor, and keep it there. Your body should be still while your spine should assume a neutral position. Shun from tilting sideways. Change legs after every 5 to 10 seconds.
- Side plank: This plank variation focuses on many tiny core muscles, which are usually ignored. It is a bit difficult than a standard plank, so you will only hold it for a short duration. Begin with short holds of up to 10 seconds on both sides and increase the duration per hold as you develop endurance.
- Russian Kettlebell Challenge (RKC) Plank: RKC is one of the toughest planks out there. It involves creating tension across your entire body by actively tightening your muscles. RKC plank makes you shake and you can only hold it for a short duration.
- Abdominal Crunches
Abdominal crunches are typical core-strength training. Lie on your back on the floor, position your feet on a wall, and bend your knees and hips to form 90-degree angles. Constrict your abdominal muscles and lift your head and shoulders away from the floor. Instead of locking your hands at the back of your head, cross them on your chest. Hold that posture for 10 seconds. Resume the start position and do a couple of repetitions based on your core strength. If abdominal crunches aren’t part of your male weight loss training program Singapore, ask your trainer to incorporate it.
- Bridge Exercises
The bridge is an effective core-strength training that helps you boost the strength of a couple of muscles simultaneously. Lie on your back and bend your knees. Ensure your back is in a non-aligned position, not curved or pushed into the floor. Don’t tilt your hips. Make your abdominal muscles tight and pull up your hips away from the floor until they line up with the shoulders and knees. Hold this position for 10 seconds. You can do as many repetitions of this exercise as possible. The bridge is an ideal training if you are looking to lose weight and can be a critical part of your male weight loss training program in Singapore.
This core-strength training is reliable when it comes to strengthening your lower back. Lie on your stomach and place a small pillow or folded towel below your hips to anchor your back. You may also support your head with a rolled towel. Constrict your abdominal muscles, lift up your right arm away from the floor, and hold that position for 10 seconds. Return your right arm to the floor and repeat the same move with your left arm. Lower your left arm, proceed to the legs, and repeat the same move with each leg.
Do 5 repetitions of each of the above 4 core-strength exercises discussed above. As your core strength develops, you can increase your repetitions to between 10 and 15 times. If you need any kind of assistance or guidance, consider talking to an accomplished freelance personal trainer in Singapore.