Core training has a
different emphasis than training for strength. Follow thesetips to maximize the
effectiveness of your workout routines.
Always warm up: Because these are
shorter workouts, you can do yourwarm-up as part of your workout with core
specific and balance exercises.Active exercises that warm up your muscles and
challenge yourcore stabilizers include lunges or squats, particularly
one-legged squats.You can even use push-ups. Don’t work at an all-out level,
but instead work at a level that is appropriate for a warm-up.
Focus on endurance: To improve core
stabilization, your focus is on increasing muscular endurance. Do anywhere from
12 to 20 reps depending on the specific exercise. Do two to three sets as time
permits.
Thirty-second rest
periods: Your
rest periods should be shorter because you’re focusing on improving endurance.
Use good form: Don’t continue to
perform an exercise past the point where you can execute it with good form.
Because these exercises are also for the purpose of improving your movement
efficiency, it’s critical that you use good quality movement in every
repetition.
Listen to your body: You want to be
particularly careful to avoid any strain to your lower back or to your neck.
Listen to your body. If any exercise causes you pain, don’t do it. If you have
specific back issues, follow the instructions of your healthcare provider.
Always stretch: To be more efficient,
you can incorporate stretcheseither directly after particular exercises to use
the time during the rest period, or you can do a series of stretches at the end
of your workout. For best results, always include stretches to enhance balanced
muscledevelopment and promote flexibility and ease of movement.
