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Intermediate Core Blasting Routine

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) Blast your core with this intermediate workout designed to bring beginners up a level or give regular exercisers something new to try. Do not try this workout if you cannot hold a plank position for at least 30 seconds or have difficulty maintaining a flat lower back from a crunch position.

Hip Rotations from a Push-up Position

Begin in a basic push-up position with your arms straight, your shoulders aligned over your wrists and your toes tucked under. Engage your abdominal muscles, ensuring that your lower back neither arches nor sags.

Maintaining a straight spine and keeping your head and shoulders level, draw your right knee toward the center of your chest. Rotate the knee inward toward your left shoulder and then outward toward your right shoulder. Extend your right knee, returning your right leg to the initial straight-leg push-up position.

Repeat the rotational movement with your left leg, drawing your left knee toward your chest, rotating the knee inward toward the opposite shoulder and then outward before returning the leg to the start position. That completes your first rep.

Alternate legs, completing 10 to 20 repetitions. Repeat for a total of two or three sets, keeping your movements smooth and rhythmic.

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Lower-Body Russian Twist

Begin lying on your back with your abdominal muscles engaged and your hips and knees bent at 90-degree angles. Relax your neck, and extend your arms on the floor near your sides, palms facing the floor.

Maintaining the right angle of your hips and knees and keeping your thighs pressed together, slowly lower your knees to the right. Continue the hip rotation only as long as both shoulders remain in contact with the floor. Hold the position briefly, and then rotate your knees back to center. Repeat the rotation to the other side, slowly lowering your knees to the left, and then return your knees to center to complete one repetition. Complete two or three sets of 10 to 20 repetitions.

Prone Rowers

Prone rowers take a simple back extension and kick it up a notch. Never forget your lower back in your overall core exercise plan. Begin this exercise lying face down with your legs straight and arms straight in front of you on the floor. Start with your palms down and imagine you're holding a rope or handle in each hand.

As you raise your chest, head, and legs off the floor, open your arms out wide to the sides and then back to your sides. Twist your palms to face upward as you pull your arms back and pinch your shoulder blades together. Imagine that you are pulling against resistance as if from a rowing machine with your arms. Then, return to the starting position.

This exercise also works your lats, rhomboids, and rear deltoid muscles. Start with two sets of 10 reps and work up to three sets of 20.

This complete core workout requires focus and endurance but no exercise equipment. Some people might find it more comfortable to lay and kneel on a yoga mat or carpeting. Always check with a doctor before beginning new exercises.

See also:

Total-Body Medicine Ball Workout

Anaerobic Cardio Workout

Workout With A Pillow

Having a Ball with a Bosu Series – Cardio Workout

References:

https://www.acefitness.org/acefit/exercise-library-details/1/110/
http://www.runnersworld.com/strength-training/10-essential-strength-exercises-for-runners/slide/2
http://www.menshealth.co.uk/exercise/prone-back-extension

About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.

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