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Core Stability Builder

By Pedro Bernandes

Intermediate (2-3 years)
45 minutes/day | 4 days/week | 1 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Barbell, Bodyweight, Cable, Dumbbell

The "core" is often used in relation to the abdominal muscles. However, the core is the entire trunk of the body - all muscles excluding the musculature of the limbs. The function of the core is to stabilise the body. So, to challenge and strengthen the core, sit-ups are not going to do it. What we need to focus on is compound exercises which put the body in an unstable environment - in doing so, the core will have to engage in order to stabilise the body and control the movement. This program has 4 sessions per week focusing on these unstable compound lifts in order to build core strength and stability. You may notice that the program includes many overhead exercises - this is because overhead exercises are fantastic at challenging the core. You'll also notice that there are no specific "ab" exercises - remember, we are focusing on the entirety of the core and not just a specific muscle of the core. The sessions will challenge the whole body and within a few weeks of the program you should be feeling more stable and strong. As you work your way through the 4 weeks, you need to think about pushing the intensity a bit by adding more load - if we fail to do this, the body may not optimally change. Challenge brings about change. 

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Week 1

Perform Weeks 1-4

Date Created: 12/19/2018, UTC

Last Updated: 9/12/2020, UTC

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