Extensive Core Training

According to recent research there are only a few ways to train your core effectively. Extensive core training is one of those. Follow the guidelines below and watch the video.

 


30 sec cardio: rope skipping, running, stepping

core exercises: 15 sec statically/15 sec dynamically

exercise break = 5 sec

1 set = 12 exercises = warm-up

extensive core workout = 2 - 5 sets

set break = 5 min

equipment: training/yoga mat or towel


stay in a neutral spine position:

in supine positions press your lower back to the ground

in prone positions tuck in your belly button slightly

focus on form:

make exercises easier by reducing the lever

e.g. bring your knees to the ground