Get into a forearm plank. Squeeze your glutes, quads, and fists as hard as possible. Pull your elbows toward your toes without moving them to create intense internal tension. Sets: 3 Reps: 10 per side
An effective core routine must target the spine's natural movement patterns and its ability to resist unwanted movement. 1. Anti-Extension Resisting the arching of the lower back.
The visible front muscles responsible for flexing the spine.
This comprehensive guide breaks down the science of core training and provides a structured workout program. You can save, print, or download this routine as a handy reference for your gym sessions. 🛠️ The Anatomy of Your Core
Your current (beginner, intermediate, or advanced)
Deep back muscles that support the spine and keep you upright. 📈 The 4 Core Movement Patterns
Available (bodyweight only, resistance bands, or full gym access)