Workout Wednesday #6: 360 Degrees of Core
(Except on a Thursday)
When we think “core” workouts, I think most of us immediately go to crunches, planks, and that dreaded sit-up test some of us did in middle school (Presidential Physical Fitness Test, anyone?)
However, many fail to train their trunk’s full circumference, leaving out the posterior chain. Your back muscles are like layers of an onion, working in small, tight, layers to encase and protect your spine. Therefore, some of the best core work available is anything that involves putting the weight overhead. Think overhead squats, weighted high knee pulls, etc. These moves can be challenging and require shoulder stability, so incorporating them in small doses as you build that strength is a great place to start.
This workout targets all 360 degrees of core, as well as glutes. It can be done in 30 minutes, depending on how many rounds you do. I recommend 3 rounds of 30 seconds each OR 10-12 quality reps for each set.
Workout
R/L: 1 full set on the right, followed by 1 full set on the left
DB: Dumbbell. All DB moves can be done with just bodyweight, if necessary.
ROM: Range of motion
Warm up:
Whether you’re doing one block, or all four, the warm-up is a non-negotiable component of the workout and cannot be skipped. Movements that are underlined are hyperlinked with video examples.
10-15 minutes of walking or some form of cardio
Cat / Cow (mobility)
Thread the Needle (mobility)
Plank Walkouts (mobility)
Block 1: Standing
This can bother the back for some, but I think it’s important to train for that reason. I’ve demonstrated this in another WW article. Click the link and scroll down.
Block 2: Kneeling
DB Rotation (R/L)
Kneeling DB Unilateral Fly (R/L)
In this example he’s using the cable, but you’re going to do this same motion with a dumbbell. Change up the position by putting your left foot on the ground, your left knee bent at 90 degrees, and your R knee down. Rest your left forearm on your left thigh while you fly on the R side. Switch knees and sides.
Block 3: Supine
Block 4: Prone
Doing these on a bench, or even a step is preferable, but can be done face down on a mat.
This can be done without the band using just bodyweight.
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and more evidence-based fitness content!