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Core Strength Training Plan

Medium 16 items · 30 min
testuser's avatar
testuser Published 2 weeks ago
Health

A focused 30-minute core routine that builds stability, control, and endurance using planks, dead bugs, Russian twists, leg raises, and stability ball work. Designed for general fitness enthusiasts who want clear form cues, scalable progressions, and a safe structure to follow.

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  1. Warm up for 5 minutes — Do light cardio and dynamic hip/spine mobility to raise heart rate and loosen joints.
  2. Set workout structure and timer — Choose 2–4 rounds with 30–45s work and 15–30s rest based on fitness level.
  3. Brace core and check neutral spine — Exhale, draw navel to spine, avoid overarching or rounding the lower back.
  4. Perform dead bugs (10–12 reps per side) — Keep low back on the floor and move slowly; opposite arm/leg reaches straight.
  5. Do lying leg raises (8–15 reps) — Lower slowly with control; stop if low back arches and regress by bending knees.
  6. Complete Russian twists (20–30 total reps) — Keep chest lifted and rotate from the ribs; hold a light weight if stable.
  7. Hold a forearm plank (20–60s) — Keep hips level, squeeze glutes, and maintain a straight line from head to heels.
  8. Perform a side plank (each side) — Stack hips and shoulders; support through the forearm and keep body straight.
  9. Add plank with leg lift (alternate legs) — Lift one leg without rotating hips to challenge stability, keep core braced.
  10. Do stability ball routine — Use the ball for controlled rollouts and pike progressions to train dynamic core control.
  11. Execute ball rollouts (knees or toes) — Begin on knees; roll forward with a tight core and avoid sagging lower back.
  12. Perform ball pikes (advanced) — Hips lift toward ceiling as you roll ball to hands; keep shoulders stable.
  13. Adjust intensity and progressions — Increase hold times, add reps or light weight, or regress by reducing range.
  14. Cool down with 5 minutes of stretching — Include child's pose, hip flexor stretch, and gentle spinal twists to relax core.
  15. Log sets, reps, hold times, and any pain — Record notes to track progress and adjust future workouts.
  16. Stop exercise and seek help for sharp or persistent pain — Don't push through sharp pain; consult a professional if pain persists.
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