Core Strengthening Workout Plans The Complete List Rated and Reviewed
The muscles in your core are responsible for more than giving you a flat stomach. These muscles provide support, balance and stability, along with giving you the power you need to perform a variety of physical activities, and this means that it is important that these muscles are strong and healthy. A core strengthening workout plan can help you accomplish this goal, along with giving you a toned, flat stomach and even six-pack abs. In this guide you will find the complete list rated and reviewed by licensed medical experts and experienced trainers so you can confidently choose an exercise program that will help you meet your fitness goals.
Core Strengthening Workout Plans for Beginners
If you are just starting out you will want to choose a workout plan that is geared for beginners, after you have approval from your primary health care provider.
This even applies if you believe that you are in top physical shape and at peak health.
This will help prevent injuries, and ensure that the workout plan is safe for you.
When you are looking for a core strengthening workout plan there are a few factors that should be included, and this will help ensure that you are able to achieve the results that you want. The best ones will start and end with a few minutes of cardio.
The exercise routines will concentrate on all of the muscles in your core gradually increasing in intensity, along with your level of skill and endurance. Some of these workout plans for beginners also call for the use of equipment, but you can also find some that will have you lift and move your body weight.
Some of the reps beginners should look for can include,
- Tummy vacuums (Abdominal muscles)
- Clam shells (Glutes)
- Dead bugs (Core)
- Planks and Side planks (Abs)
- Bird Dog (Obliques and Core)
It should be mentioned that these exercises do not require the use of equipment. If you want to use weights, ropes and resistance bands there are several that use equipment in their daily exercise routines.
Top 9 Core Strengthening Workout Plans
Core Strengthening Workout Plans for Home
There are a few things you will want to consider before you start strengthening your core at home. The results you are trying to achieve, skill level and if you want to use equipment or your body weight will all factor into your final decision.
Once you have decided on what you need from and are looking for in an exercise plan it will be easier to find the right one to perform at home.
A few things that you will want it to include is plenty of cardio. Performing the exercises in a circuit is also beneficial since it ensures that all of the muscles in your core are getting a good workout.
It should also allow for 3 to 4 days of rest, though you can still get in a little light cardio. Since you are working out at home it can be difficult at times to stay motivated, and it can also be easy to become discouraged if results are not coming as fast as you want.
Home based core strengthening workouts that provide you with access to an online community can make it easier for you to stay motivated and encouraged, even if you are exercising solo. The online community can also provide plenty of support, and sometimes even provide you with helpful workout tips.
If you have questions about the workout or how to properly perform the exercises, it is recommended that you speak with an experienced trainer or licensed physician.Our editor’s choice for this Workout ProgramOur experts are constantly searching for the best Workouts out there. Here is our editor’s Workout of choice for the Core Strengthening Workout Plans
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Core Strengthening Workout Plans for Runners
Since your core is responsible for providing you with the strength and power you need to perform almost all physical movements, it only makes sense that a workout plan that targets these muscles would be beneficial to runners.
It can also help all athletes improve their performance, regardless of the sport they play.
All of these programs come with cardio, and whether or not you choose one that calls for the use of exercise equipment is up to you. The one thing that you do want to look for is that the fitness program targets all of the muscles in your core, not just your abs.
Some of the exercises runners might want to look for include,
- Modified bicycle
- Balance plank
- Single leg glute bridge
- Side plank leg lift
- Modified bird dog
- Supine bridge leg lift
When these exercises are performed correctly in a series of reps you will be able to see a difference in core strength, and appearance. If you do want results a little faster or want to get maximum results, you might want to choose one that uses equipment.
Adding rope or cable training will increase the intensity of the workout so you can quickly achieve the results that you want.
Core Strengthening Workout Plans after Pregnancy
Before you consider starting a core strengthening workout plan after pregnancy, it is important that you get approval from your primary health care provider.
This is especially true if you had a Caesarean. In most cases it will take 4 to 6 weeks before you are cleared to participate, depending on your physical health and the type of birth.
It should start off at a low intensity level, especially for the first few weeks. You can always increase the number of reps or add resistance and weight training once you strength and stamina have improved.
Along with plenty of light cardio, the best ones will also come with exercises that target all of the muscles in your mid-section. This can include,
- Belly breathing
- Abdominal bracing
- Pelvic tilts
- Yoga boats
- Dolphin planks
- Side planks
Once you have started to rebuild your muscles, you can expect the fitness routine to start calling for crunches and other more intensive exercises.
Core Strengthening Workout Plans for Competition and Body Builders
The first thing that should be mentioned is that these workout programs are not designed for beginners. They are fast paced, grueling and are designed to help body builders get and stay in peak physical shape.
The workouts are also geared to help body builders and others define every muscle in their core.
Some of the aspects you’ll want to look for in a competition level core strengthening workout plan will include,
- Cardio training at the start and end of every workout
- Exercises that target every muscle in the core
These workout plans typically call for the use of some equipment which includes resistance bands, barbells and dumbbells. You might also want to invest in an inexpensive weighted stability ball. Some of the exercises that you might find yourself performing can include,
- Cable and decline crunches
- Scissor kicks
- Reverse crunches
- Seated barbell twists
- Lateral flexion with a stability ball
You can also find body building core workouts that call for you to use your body weight instead of equipment. How quickly you want to see results will help you decide which one is right for you.
Core Strengthening Workout Plans for Back Pain
There are several top core strengthening workout plans for back pain and these fitness programs can also help you get a flat stomach, along with a lean and toned physique.
If you are looking for one to relieve back pain it should include cardio and exercises that target all of the muscles in your mid-section.
Since your goal is to relieve lower back pain there are some exercises that you might want to look for in your fitness plan. These can include,
- Partial crunches
- Hamstring stretches
- Wall sits
- Bird dog
Lifting weights may also be beneficial, but this will depend on each individual. It is important to speak with a licensed physician before you start any workout plan to relieve lower back pain.
A core strengthening workout plan targets the muscles in your mid-section. This includes your abs, back and pelvic muscles, along with smaller ones that provide additional support and stability.
When you have a stronger core you’ll find it easier to perform various physical activities, and improve your overall quality of life.
There are several benefits associated with these workout plans that can include,
- Improved mobility
- Flat, toned stomach
- Defined abdominal muscles
- Relieve lower back pain
- Improve athletic performance
These exercises can be done with or without equipment, and many of these workout programs are even designed to be performed at home. This can make it easier to fit the routines into your busy schedule.
Body builders and swimsuit models can benefit from participating in a core strengthening workout plan before the start of the competition season.
An intermediate or advanced core strengthening workout plan can help you burn the last stubborn pockets of fat that might be preventing your abs from really “popping”, and it is also an extremely effective way to quickly get yourself back in shape after the off season.
It is important to remember that core strengthening workout plans for competition are strenuous, grueling and the high intensity exercises are not intended to be performed by beginners.
Instead of giving you a long, lean and toned physique, trying to perform these exercises before you are ready can result in injuries. It is also best to get approval from a licensed physician, before you start an intermediate or advanced core strengthening workout plan.
While not all core strengthening workout plans come with meal guides, it is still important to stick with a healthy diet. This is crucial if you want to get maximum results.
The number of calories you need to consume daily will vary with the results you are trying to achieve, and type of core strengthening workout plan you are following.
One thing that every diet should have in common is that it should be low in fat, while still ensuring that you are getting plenty of protein. Your diet should also include plenty of vegetables and fresh fruit.
If your goal is to get a six-pack or even an eight-pack, if you are lucky enough, you also want to make sure that you are getting enough dairy. While protein provides energy and helps to build muscle, including yogurt and other dairy products will help you get a cut and ripped appearance.
This is particularly important if you are using the core strengthening workout plan to get ready for competition.
Most adults over 50 can find a workout plan that is safe and capable of helping them achieve the results they are looking for. It is important that you first speak with your primary care provider to ensure that you are healthy enough to participate.
All licensed physicians agree that it is important for adults over 50 to stay active, and the best way to do this is with an exercise program.
There are also several benefits that adults over 50 are often encouraged to take advantage of. This can include,
- Improved mobility and flexibility
- Less lower back pain
- Decreased risk for developing osteoporosis
- Increased strength in your mid-section
- Improved cardiovascular health
As long as your primary care provider has approved your core strengthening workout plan there is no reason you can’t participate, even if you are over 50 years of age.
You can find several top core strengthening workout plans that are designed specifically for beginners. These exercise programs start off at a low intensity level, gradually increasing as your strength and stamina improves.
You will be doing many of the same exercises as those found in an advanced core strengthening workout routine, only with fewer reps.
Beginners’ workout plans are also a good choice for anyone recovering from an illness or injury. These routines can also help you tone and flatten your stomach after pregnancy.
If one of your goals is to put on muscle and build six-pack abs, a core strengthening workout is a great way to get started.
You do not have to buy equipment since some simply require you to use your body weight. These core strengthening exercise plans can also be just as effective as ones that require the use of equipment.
Using equipment can produce results a little faster, and this is often something that body builders and other competitors look for.
If you do decide to use equipment some of the pieces you might want to consider purchasing can include,
- Weighted bosu ball
- Resistance bands
- Cable machine
- Barbells and dumbbells
- Jump rope
One thing that you will want to avoid is purchasing any exercise equipment that is sold on infomercials. The majority of this equipment is ineffective and some can even be counterproductive.
If you follow the exercise routine and eat a healthy low fat diet daily, a core strengthening workout for home can be just as effective as one that is designed to be performed in a gym.
The exercises are often the same, even if you are not using equipment, the main difference is that you can do the daily routines at your convenience.
If you are uncomfortable exercising around others, than the privacy you get at home might be enough to make this type of core strengthening workout plan the right choice for you.
Before you start one geared for home you will want to get approval from your primary health care provider. Chances are your licensed physician will also be able to make some suggestions or even suggest a workout plan that will be safe and effective for you.
There are several reasons why staying hydrated is important, though ensuring you are getting enough fluids daily is crucial for your overall health.
Some of the benefits of staying hydrated throughout the day and during your workouts include,
- Prevents low sodium levels (hyponatremia)
- Improve overall fitness
- Improve performance and endurance
- Decrease risk for infections
Staying hydrated also helps you build and keep muscle mass, including your abs. Hydrated muscles also continue to strengthen and grow after the workout has ended.
While the amount of water that a body needs varies with each individual, most experienced trainers and licensed physicians recommend drinking at least 8 ounces every 20 minutes during the workout.
It is possible to see results a little faster when resistance training is incorporated into a core workout routine, but it is important to check with a licensed physician to ensure that it is safe for you.
Using a resistance machine can increase the intensity of the workout, and this can produce noticeable results in a shorter amount of time.
It is also important that you stick with a low fat and nutritious diet, and perform all of the exercises in the routine if you want to get long lasting results in a short period of time.
If you are working with a tight budget you can still get fast results with an inexpensive resistance band, instead of a costly exercise machine.
Core strengthening exercises can help you improve your performance as a runner. A core strengthening routine targets the muscles that help to keep your balanced, and this is important if you want to prevent injuries.
The exercises commonly found in these workout plans can also improve strength, stamina and endurance, along with flexibility.
It can also improve posture, and this can help boost your performance levels.
Core strengthening workouts are not only beneficial for runners, but other athletes as well.
The amount of time it takes before you start to see results will depend on several factors. These can include,
- Current level of physical fitness
- If you are recovering from an injury or major surgery
- Amount of effort you put into the workout
- Type of core strengthening workout plan
- Intensity level
- Results you are trying to achieve
In most cases you will start to see results in the first couple of weeks, though it could be sooner if you are already in peak physical shape and are on an intermediate or advanced core strengthening workout plan
It can help you get back into shape after pregnancy, and these fitness programs are often recommended by OBGYNs and licensed physicians.
While you will be encouraged to start moving around within 24 hours or so of giving birth, you will want to get approval from your primary health care provider before you start a core strengthening workout plan. In most cases, this will be 4 to 6 weeks after delivering your baby.
The reason a core workout plan can be an effective way to tone the muscles in your mid-section is that it targets all of them, not only your abs.
This way not only will you get a flat stomach, but also firmer glutes and obliques. You will find that you have more energy and stamina, and chances are you will also see relief from any lower back pain you may have been suffering from since giving birth.
As long as your primary health care provider has stated that it is safe for you to start a workout plan, there is no reason you can’t start exercising after a C-section.
It should be noted that this will probably take at least 6 weeks, and it can be longer depending on how fast your body is recovering after having major surgery performed.
One thing you will want to remember is that it will take some time, and a lot of effort, to get your core muscles back in shape.
You don’t want to push yourself too hard in the beginning since this could result in injury. Not only is this painful, it will also sideline your exercise plan. Start off slow with low intensity cardio and “gentle” core strengthening exercises.
This will help you begin to rebuild your muscle strength so eventually you can work on getting a firmer abs, a flat stomach and a leaner physique.
The best core strengthening workout plans will require you to do cardio at the start and end of every daily exercise routine. You can also get a little cardio in on your rest days, and this can help maximize your results.
Regardless of whether you are trying to lose weight, get a flat stomach or six-pack abs, the core strengthening workout plan should require you to do at least 5 to 10 minutes of cardio a day.
There are several reasons why cardio is an important part of any type of workout plan which includes,
- Improved overall health
- Prevents injuries during the workout
- Boosts metabolism
- Increased stamina and endurance
- Improved energy levels
- Improved cardiovascular health
Cardio will warm muscles up before a workout and help them cool down when you are finished. Performing cardio on your rest days can keep your metabolism up, and this will help burn excess fat and calories.
Staying active, even with low impact cardio, will also encourages core muscles to continue to strengthen so you can enjoy maximum results.
Lower back pain is frequently due to weak muscles in your core and this is often the result of inactivity or a previous injury. Women often experience lower back pain after giving birth, and this is due to a lack of strength in their core muscles.
Unlike ultimate ab workouts where the focus is mainly on your front abdominal muscles, core strengthening exercise programs target your entire mid-section. This includes your glutes, which are responsible for mobility, agility and strength in your lower core.
When your glutes are strong your posture will improve, and this can also eliminate lower back pain. A strong core relieves stress and pressure on the spine, and this is another common cause for aches and pains in the lower back.
Simply starting and finishing a top rated core strengthening workout plan can relieve back pain, strengthen abs, obliques and glutes, along with giving you a lean physique that you can’t wait to show off.
You can expect to perform crunches, along with a variety of other exercises. The reason crunches are so important when you are strengthening and toning your core is because they are a great way to work on your abs.
When crunches are combined with the other exercises in the workout routine you will be able to achieve the results that you want.
Your obliques are the muscles running up and down your sides, and their primary function is to act as stabilizers. These muscles are used in almost every type of physical activity, and they are also responsible for giving your body a leaner appearance.
Body builders depend on their obliques to give them a tapered waist so the judges’ focus is on their sharply defined abs. Basically, your obliques are necessary for power and function and this is why they are an important part of every top rated core strengthening workout program.
It can help you get a long and lean physique, as long as you follow the daily exercise routine. It is also important to stick with a healthy that is low in fat.
Since this type of workout plan targets all of the muscles in your core not only will you tone and firm your abs, but also your obliques.
These are the muscles that are found in your side, and when they are toned you can have a lean physique from any angle. It is important to remember that if you want to achieve these results that you combine the exercises with a healthy diet plan.
If you have any questions or concerns about your diet, a licensed nutritionist will be able to help you create a meal plan that ensures you are getting the nutrients you need without the unwanted fat and calories.
The decision to include rope or cable crunches in your core strengthening workout plan will depend on your fitness level, and the results you are trying to achieve.
If you want more than just a flat stomach, and it has been approved by a licensed physician, you might want to consider adding rope or cable crunches to your core strengthening workout plan.
The added resistance will give you that extra edge you need to continue to challenge your body. It is also a good way to break up your normal workout routine, and work all of the muscles in your core.
Rope and cable crunches are both capable of producing the same results, one is just done with a machine. A cable resistance machine can be pricey, and there is also the matter of space.
If you only have a limited amount of room to workout in or are on a tight budget, rope crunches will probably be the right choice for you.
All you need is a sturdy rope and a securely mounted bar. Some people have even used a tree branch, just make sure that it is strong enough to support your weight and more.
There are several places where you can find the best workout plans for your core muscles. Friends and family can recommend ones that have worked for them, and they can even offer advice on any that were ineffective or difficult to follow.
You can also find core strengthening workout plans listed at your local gym, and your primary health care provider can recommend a fitness program that is safe and effective.
At Top Workout Programs you can find core strengthening workout plans that have been rated and reviewed by experienced trainers and medical experts so you can easily find the right exercise routine that will help you get the results that you want.