Complete Core Workout Routine

The core, much more than just the abs, is a fundamental part of our body, and for this reason, we should not neglect a complete routine for core training. As its name indicates, it means CENTER OR NUCLEUS. It is the fundamental pillar of our anatomy and includes the following muscles:

• Abdominals
• Lower back
• Pelvis
• Glutes
• Deep spinal muscles
• Abdominals
• Lower back
• Pelvis
• Glutes
• Deep spinal muscles

Having a well-trained Core is essential for:

• Preventing injuries, such as lower back pain.
• Improving body posture.
• Improving overall health.
  1. Trunk and pelvis stability.
  2. Promotes venous return and blood distribution.
  3. Improves breathing and digestion.
• Improving athletic performance.
  1. Improves running technique.
  2. Improves strength movements such as pull-ups, squats, or deadlifts.

Having a fit Core is FUNDAMENTAL for executing any movement, both in and out of sports, in our daily lives.

I am going to recommend a complete core training routine with a series of SIMPLE exercises, yet very effective for keeping our Core in shape. You can even do these exercises at home. I recommend two to three times a week. Remember that training the Core is one thing, and getting defined abs is another... abs are made in the kitchen! As a result of a healthy diet maintained over time. You can have very defined abs but still have a weak and untrained Core. So... let's go!

Core exercise chart

• CLASSIC PLANK. – This is one of the easiest and most effective exercises to strengthen the Core. It is very important to maintain a straight posture at all times.

• SIDE PLANK. – This is a variation of the previous exercise, but in this case, it places more emphasis on the obliques. Like the classic plank, it is very important to keep the body straight and tense at all times. If you relax your hips, the exercise will lose effectiveness.

*** Within the "Plank" category, there are many more variations! Fun, varied, and dynamic, I always advise having your trainer correctly teach you them, with their personal supervision, the first few times, until you have mastered the technique.

• BRIDGE. – Many people might think this is just an exercise to strengthen the glutes, but it actually involves the rest of the muscles that form the Core.

• SCISSORS (alternating leg raises). – It is very, very important that your back does not hurt at any time with this exercise. I always insist on placing your hands directly under your hips and maintaining abdominal tension at all times. Your head should be on the ground, and your legs should not touch the ground during the movement.

• SUPERMAN. – The Core is not just the "front" of the body. The "back" (back muscles, lower back, glutes...) is part of our body's core. This is a simple exercise to perform and prevents pain and injuries in the lumbar area. Many people who suffer from back discomfort do so precisely because they have a weak Core.

Basic exercises to avoid injury

There are many more exercises... these are the most basic and SAFE ones to avoid injury. There are others that I find much more injurious if you don't have the necessary technique or strength. But it's all a matter of time and practice! Surely, little by little, you will be able to do all the core exercises you set your mind to. MOTIVATION AND SELF-IMPROVEMENT ALWAYS!

A personal trainer can provide personalized advice on core workouts. Do not hesitate to rely on their recommendations if you can.

Other exercise routines:

• How to create an ideal home workout routine.
• Train glutes not only for aesthetics but also for your health.
• Devastating abdominal routine
• Shoulder routine