James Stirling, a personal trainer, has shared a selection of effective bodyweight exercises designed to build a strong core, notably excluding crunches and planks.
It is entirely possible to develop a stronger core using only bodyweight. Similar to how bodyweight training can build overall strength and muscle,it is also effective for core growth. The principle of progressive overload is key. This doesn’t necessitate the introduction of weights; rather, one can increase the duration of each exercise, slow down the movement, or decrease the rest periods between sets. by intensifying the workout, the core muscles are continuously challenged, fostering growth, endurance, and stability over time.
the recommended exercises and their durations are:
hollow hold – 30 seconds
Back extension – 30 seconds
Leg lifts – 30 seconds
Shoulder taps – 30 seconds
* Copenhagen plank – 20 seconds per side
For those who enjoyed this core routine, a five-move Pilates workout is suggested as a next step. Pilates is recognized for its controlled movements that specifically target the deep core muscles, thereby improving stability and alignment.This Pilates session is estimated to take 15 minutes. Alternatively, for individuals who find floor-based exercises challenging or prefer a change, an upright core workout is offered.This alternative routine can refresh your usual regimen while still providing a notable workout for your abs, obliques, and lower back.
