These exercises can be done anywhere and not much equipment needed. Since these core muscles training, ideally, you want to do them at the end of workout, or you decide to have a core day. Remember that training upper body and lower body require core muscle to stabilize during movements.
Endurance type of training for Core
McGill has developed an evidence based approach to developing a core training program for the trunk. According to McGill’s core exercise strategy, the first step must be to improve endurance capacity, especially any muscular imbalances. Individuals with poor endurance capacity of the trunk as well as muscular imbalances have an increased risk of back pain.
How you can achieve the endurance goal
Muscular endurance is achieved by performing a high number of repetitions, usually with low loads. You need to perform core training exercise 12 repetitions or more.
Crunch feet on the bench
- Repetition 10 / 5 seconds break
- Repetition 9 / 5 seconds break
- Repetition 8 / 5 seconds break
- Repetition 7
- 2 – 3 sets
You can do with regular crunch or reverse crunch. You can also try with longer break if it is too hard. You still complete the high repetition of this exercise with longer break anyway.
Superman
- Repetition 10 – 9 – 8
- 2 – 3 sets
I performed right leg left arm together then left leg right arm together alternatively. Since you are performing both side, there should be no break ( that’s because one side is taking break while the other side is working ).
Click here to see superman exercise.
The lady in the video, performs with her head up but you shouldn’t. Your head should be down all the time.
Also be careful performing lifting both legs up simultaneously while having low back pain. this is one of the movements you should avoid for someone with low back pain generally.
Plank Saw
- Duration 25 seconds
- 10 seconds break
- Duration 20 seconds
- 10 seconds break
- Duration 15 seconds
- 2 – 3 sets
You can do with any type of plank but I think it should be hard enough, because otherwise you need longer training time to complete.
Click here to plank saw exercise
Side lying Leg Raises
- Repetition 12 – 11 – 10
- Set 2 – 3
Again you should perform both side. You don’t need to take a break particularly. If you have a personal training pro besides you, ask him/her to push their leg down during eccentric phase (down phase).
Do these core exercises
after training Back , Chest or Legs