be more mindful you wont improve your core with more crunches

What we commonly refer to as core strength is the ability of the core muscle groups to work together.

 

 

Strengthening the core muscle groups can improve balance, make your posture more upright, and allow you to lift heavy objects effortlessly. Even as you age, it can keep your body in peak condition.

A strong core allows you to exercise safely. If your core strength is weak, your athletic performance will be affected, and your risk of injury will increase. Overall, core strength plays a key role in injury prevention, rehabilitation, and athletic performance.

 

 

No movement of the body can occur without the core; it is the primary muscle that initiates bodily activities.

 

Core training targets the core area, which includes the muscles and joints of the abdomen, waist, pelvis, and hips.So when you think of core training, don't just think of crunches. To strengthen your core, crunches alone are far from enough. The following set of exercises can effectively help you enhance your core strength!

 

Complete Workout

Perform the following circuit as quickly as possible. Rest as little as possible between exercises, but rest as needed within each set.

 

· Barbell Squats 25 reps

· Wide Push-Ups 50 reps

· Double-Arm Kettlebell Swings 75 reps

· Wide Push-Ups 50 reps

· Barbell Squats 25 reps

 

You can adjust the number of repetitions according to your own condition.

 

Barbell Squats

1. Stand with your feet shoulder-width apart and position yourself under the barbell on the squat rack, letting the barbell rest on your shoulders behind your neck. Step back with each foot (a).

2. Maintain a natural or slightly arched lower back, hinge at the hips, and begin to move backward. Almost simultaneously, bend your knees.

3. Keep your entire foot on the ground and continue lowering your body to the lowest possible position (the creases on either side of your elbows should be at least below your knees) (b).

4. Once you reach the maximum range of motion, push through your feet to stand up and return to the starting position.

 

Wide Push-Ups

1. Start in a plank position with your limbs on the ground, from head to toe. Your hands should be twice shoulder-width apart (a).

2. Lower your torso to the ground, bending your elbows and keeping them tucked in towards your sides.

3. At the lowest position (b), push through your hands to raise your body, straightening your elbows until they lock. Your hips, thighs, and torso should rise simultaneously. Repeat the suggested number of times.

 

Double-Arm Kettlebell Swings

1. Hold the kettlebell with both hands (a).

2. Generate momentum by swinging the kettlebell powerfully between your legs, ensuring it stays at a high position (just below the groin).

3. As the kettlebell passes between your legs, perform a hip hinge (described in Chapter 1), keeping your arms vertical and chest upright (b).

4. Move your hips forward in a reverse motion, keeping your arms straight, and propel the kettlebell forward. All the power should come from the hips—do not use your arms to lift the kettlebell.

5. Once the kettlebell reaches its highest point (c), reverse the motion, letting it return between your legs. Repeat the previous actions.

 

 

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The above content is from the book 'High-Intensity Training,' published by People's Posts and Telecommunications Publishing House.