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
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