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Core Workout Gym Routine Checklist

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10-15 reps. 7. Side plank: Lie on your side with your elbow directly under your shoulder and your legs straight. Lift your hips off the ground, creating a straight line from head to heels. Hold for 30-60 seconds, then switch sides and repeat. 8. Superman: Lie on your stomach with your arms and legs extended. Lift your arms, chest, and legs off the ground, squeezing your back and glutes. Hold for 10-15 seconds, then lower back down and repeat for 10-15 reps. 9. Cool-down: Spend 5-10 minutes stretching your core muscles, including your abs, obliques, and lower back. This will help prevent soreness and injury, and improve your flexibility over time. By following this Core Workout Gym Routine Checklist, you can strengthen and tone your core muscles, improve your posture and balance, and enhance your overall fitness and well-being.

Warm-up: Spend 5-10 minutes doing light cardio exercises such as jogging, jumping jacks, or cycling to get your heart rate up and prepare your body for the workout.

Plank: Get into a push-up position with your arms straight and your hands shoulder-width apart. Hold your body in a straight line from head to heels for 30-60 seconds, engaging your core muscles throughout.

Crunches: Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your shoulders off the ground, squeezing your abs as you do so. Lower back down and repeat for 10-15 reps.

Russian twists: Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Hold a weight or medicine ball in front of your chest and twist your torso to the right, then to the left, tapping the weight on the ground each time. Repeat for 10-15 reps.

Bicycle crunches: Lie on your back with your hands behind your head and your legs lifted off the ground, knees bent at a 90-degree angle. Bring your right elbow to your left knee, straightening your right leg at the same time. Switch sides and repeat for 10-15 reps.

6. Leg raises: Lie on your back with your hands under your hips and your legs straight up in the air. Lower your legs down towards the ground, keeping them straight, and then lift them back up. Repeat for