Core Workout for Improved Strength and Stability

This core workout is designed to enhance strength and stability, enhance posture, and prevent injuries. A stronger core can improve your performance in many physical activities while also benefiting your everyday movements.

Warm-Up (5-10 minutes)

Jumping Jacks – 2 minutes
High Knees – 2 minutes
Torso Twists – 1 minute

Workout Routine (3 sets of each exercise)

1. Plank

Time: 1 minute
Instructions: Keep your body in a straight line from head to heels, engaging your core throughout.

2. Bicycle Crunches

Reps: 15 (each side)
Instructions: Lie on your back, bringing knees into a 90-degree angle. Alternate touching your left elbow to your right knee and right elbow to your left knee in a cycling motion.

3. Russian Twists

Reps: 20 (each side)
Instructions: Sit with your knees bent and heels touching the ground. Lean back slightly and twist your torso left and right, touching the ground beside you with both hands on each twist.

4. Leg Raises

Reps: 12-15
Instructions: Lie on your back with hands under your hips. Lift your legs until they are perpendicular to the floor and lower them back down slowly, keeping the lower back pressed against the floor.

5. Mountain Climbers

Time: 1 minute
Instructions: Get into a push-up position, bringing your knees alternately towards your chest quickly, as if climbing a mountain.

Cool Down (5-10 minutes)

Child’s Pose – 2 minutes
Cobra Stretch – 2 minutes
Seated Forward Bend – 2 minutes

Nutrition Tip

Post-workout, refuel your body with a balanced meal or snack that includes lean protein (like chicken, tofu, or Greek yogurt) and a moderate amount of complex carbohydrates (such as brown rice or sweet potatoes). This combination will help support muscle repair and replenish energy stores.