CORE WORKOUT

Things you need to know:

You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.

You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.

A Core Workout refers to exercises that target the muscles in the midsection of your
body, specifically your abdominal muscles, lower back, obliques, and pelvic floor. The
core is involved in almost every movement you make, providing stability, balance, and
strength. Core workouts focus on strengthening these muscles, improving overall body
function, posture, and athletic performance.
Benefits of Core Workouts:

1. Improved Posture: A strong core helps you maintain proper posture, reducing slouching
and rounding of the shoulders. This minimizes stress on the spine and prevents
discomfort in the back, neck, and shoulders.
2. Enhanced Balance and Stability: A stable core improves your balance, making daily
activities and movements more efficient. It also enhances your performance in sports
and functional tasks like lifting or bending.
3. Prevention of Injuries: A strong core supports your spine and pelvis, reducing the risk of
lower back injuries and muscle strains. It helps protect your body from
overcompensation during physical activities.
4. Better Athletic Performance: Almost all athletic movements (running, jumping, throwing)
rely on core stability and power. A stronger core improves power transfer between the
upper and lower body, leading to better performance in sports.
5. Increased Functional Strength: Core strength is essential for functional movements, such
as bending, twisting, and lifting. It helps make everyday activities (like carrying groceries,
picking up objects, or climbing stairs) easier and more efficient.
6. Enhanced Breathing: A well-developed core improves your breathing mechanics, as the
diaphragm and muscles in the abdomen work together to support deep, efficient
breathing, which is important during exercise and daily life.
7. Aesthetic Appeal: Many core workouts focus on the abdominal muscles, which can
contribute to a more toned and defined midsection, commonly referred to as having a
"six-pack."
8. Improved Flexibility and Mobility: A strong and flexible core helps increase the range of
motion in the hips and spine, allowing for greater ease of movement and preventing
stiffness.
9. Support for Lifting Weights: A solid core acts as a stabilizer during weightlifting exercises,
making it easier to perform squats, deadlifts, and other compound movements with
proper form.
10. Better Digestion and Circulation: Strengthening the muscles in the core can have a
positive impact on digestion and circulation by improving posture and reducing pressure
on the internal organs.
Workout Program 1:

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Push Through

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Upper abs

Reverse Crunch

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Lower abs

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets ) alternating tap

Target: Obliques

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Tabletop Crunch

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Upper abs

Leg Raise

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Lower abs

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets ) Rotating

Target: Obliques

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Sit ups

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Upper abs

Seated Knee Tuck

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Lower abs

Equipment: Mat

Numbers of reps and sets: ( 12 reps each side 3 sets )

Target: Obliques

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 4:
 Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Reach Crunch

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Upper abs

Flutter Kicks

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets ) alternating

Target: Lower abs

Half-kneeling wood chop

Numbers of reps and sets: ( 12 reps each side 3 sets )

Target: Obliques

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 5:
 Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Pike Crunches

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Upper abs

Scissors kicks

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets ) alternate cross

Target: Lower abs

Windshield Wipers

Equipment: Mat
 Numbers of reps and sets: ( 12 reps 3 sets ) rotation

Target: Obliques

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )