Core Exercises to Strengthen your Core Part 1

Here are some various exercises to improve your core strength. Not just a fun buzzword, this is a good place to start if you are just a beginner crossfitter just starting out in this fun and adventurous world of crossFit. Or you may be in the Intermediate category and your gains have stopped, you are no longer getting PB’s every week.

The core is important to stabilise your trunk. Without a solid core, you will not be able to maintain a stable trunk when you are lifting large weights like in your Snatch or Cleans. And if you are going to do CrossFit, sometimes you will need to really concentrate on stabilising your core when you are fatiguing to get that final lift. Often times this fails when you do not have enough strength. You need strong muscles in order to stabilise your core.

Key Benefits include:

  • Improved strength in trunk flexion
  • Improved strength of kip
  • Improved ability to lift legs for knee to elbow or toe to bar
  • Stronger trunk for weight lifting, Deadlifts, Cleans, Snatches
  • Improved contraction strength to maintain isometric tension for core stability

Here are some great beginner exercises to strengthen up your core.

Movement List:

  • Diamond Situps
  • Situps Wrist-Knee
  • Situps Elbow-Knee
  • Flutter Kicks
  • Hollow Rock Flutter Kicks

Session 1:

  • Diamond Situps/Situps Wrist-Knee
  • 20 reps, 3 Rounds

Session 2

  • Flutter Kicks
  • 30 seconds, 4 Rounds

Session 3

  • Hollow Rocks Flutter Kicks
  • 30 seconds, 4 Rounds

Session 4

  • Diamond Situps + Flutter Kicks
  • 30 reps + 45 seconds, 3 Rounds

Session 5

  • Situps Wrist-Knee + Hollow Rocks Flutter Kicks
  • 30 Reps + 45 seconds, 3 Rounds

Try these at home 2 days apart and focus on quality and not speed.

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