The training routine that we propose today is focused on working the core. It is important to strengthen the core, because it is the set of stabilizing muscles of the body. This helps us in several aspects, on the one hand to carry out the movements of daily life such as stretching, bending or twisting and on the other hand they help us to carry out other exercises. That is why it is so important to do specific exercises so that they are always in shape and help us in our day to day.
We start by doing a series of sit-ups: you can do them on a mat so you don’t have discomfort or on the floor, as you prefer. Lie on your back, with your knees bent and your feet flat on the floor. Put your hands behind your head or crossed over your chest. Raise the throne and try to get as close as possible to the knees, but without touching them. Do 3 sets of 15 reps each, with a 30 second break between each set.
The second exercise is the reverse squat, in the same starting position as in the previous exercise, this time with your hands behind your neck. Raise your legs, with your knees bent, you have to raise them until the buttock lifts a little off the ground, then lower slowly, without touching the ground and raise your legs again. Do 3 sets of 12 repetitions.
We continue with oblique abdominals, lying on your back, bend your knees and place your feet as close to your buttocks as possible, stretch your hands. The movement consists of moving the trunk to the right side (without raising the back from the ground) and trying to touch the right heel with the hand, if you do not reach it, nothing happens, get as close as possible, then return to the starting position and do the same movement to the other side. In total do 3 sets of 10 reps on each side.
Now you will do the glute bridge, keep lying on your back, this time it is not necessary that the feet are close to the glutes. Lift your hips up to form a straight line with your knees and chest, but don’t lift your shoulders off the floor. Hold the position up for a couple of seconds and lower, then repeat the exercise. You have to do 4 sets of 15 repetitions. If you want to make your muscles work harder, you can put a training plate on top of your abdomen.
Continue the exercise routine for the core doing the bicycle: you must lie on your back, raise your legs straight, rest your hands on the back of your neck and raise your head, so that only your back touches the ground, contract your abdominal area and start the movement . Bend the right knee and bring it as close as possible to the left elbow, do the same with the left elbow, lift it and bring it closer to the right knee, then do the same with the other leg and the other arm. Do as many reps as possible for 45 seconds, for a total of 2 sets.
The leg raise exercise is a gentle way to work the lower abs, it will allow you to recover a little from the effort you are making with these exercises for the core. Lie on your back, stretch your arms and raise your legs a little, enough so that they do not touch the ground, take a breath and raise them as much as possible, until you form an L with your body, when you are on top release the air. Lower slowly and before touching the ground, bring your legs back up. Do 3 sets of 10 repetitions.
We are almost done with today’s routine, the next exercise you have to do is a leg rotation, in order to do it you have to lie on your back, with your arms stretched out to the sides, raise your legs to form a right angle or an L with the body (like the previous exercise). Keep your legs together and turn them to the right side, as if you want to touch the ground with your feet, but you should not touch the ground, when you are a couple of centimeters from the ground, lift your legs and return to the starting position, then turn legs to the left side. Do 2 sets of 10 reps on each side.
Finish the rune of exercises for the core with the crunch exercise in V: lie on your back, with your legs straight and your arms stretched above your head. Now make force with the abdomen and raise your legs and arms at the same time (as if you wanted to touch your feet with your hands). It is important that you do not bend your knees or your arms while you are doing the movement.
You have finished today’s exercises, congratulations, you can return to your normal state by doing some stretching.
We remind you that you should drink water throughout the training so as not to lose hydration and strength. At the end of the session you should eat to regain strength.