If you’re reading this article, you know that strong core muscles are the cornerstone of physical and mental health. Our challenge is to maintain a level of enthusiasm and intensity over the long term that gives us the results we want to see. These 7 accessories provide simple, fun and challenging solutions. Do you want to know the best part? They are all easily accessible at your gym or, if you prefer, at home.
Prop 1: The Swiss ball
The Swiss ball is a fun and challenging accessory. It is made of elastic rubber with a diameter of 55 to 85 cm (22 to 34 inches). Once you can develop a comfort level using this unstable surface, your self-confidence will skyrocket.
Most of the time, you will see people at the gym use this ball to do crunches. A simple exercise to get started with the Swiss ball is the Russian Twist. Lie on the ball, with your shoulder blades on the ball and your hips off the ground. Put your hands together. Keep your hips square and roll your shoulders to the right so they are perpendicular to the floor. Twist back to the starting position, and then twist to the other side.
Item 2: medicine ball
A medicine ball is about the size of a volleyball. It is much smaller and heavier than the Swiss ball. Medicine balls are typically sold as 8lb, 10lb and 12lb balls. They are used effectively in core training to increase explosive power in sports like basketball and boxing.
Medicine balls are beneficial due to their concentrated weight. The ball can be used in a variety of swing exercises in which the trunk remains stable and the arms move from side to side. Also, you can use the medicine ball to increase the intensity of your push-ups. Just place a smaller ball under one of your hands to create irregular pushups. Do 10 repetitions and place the ball under your other hand. This jerky movement forces the core to balance your body.
Proposition 3: Pilates mat
The mat can be used extensively for flexibility and core strength. A variety of exercises can be performed lying on your back, on your side, or on your front. Some of the exercises can be done sitting on all fours. Mat exercises target the deep abdominal and spinal muscles to provide core strength.
Some exercises that will get you started right away include flutter kicks. Lie on your mat with both knees bent and flat. Place your hands at your sides. Strengthen your abs continuously to stabilize your core. Your lower back should be neutral. Now straighten both legs so that they are perpendicular to the ground. Slowly lower one leg to about 45-90 degrees. Return to the starting position and repeat with the other leg.
A second mat exercise for your core involves lying flat on your back with your hands at your sides. Now, point your legs towards the ceiling so that your body forms a 90 degree angle. Keeping both ankles together, move your legs in a circle while keeping your core stable. Try this move for 10 seconds, then reverse it in the other direction.
Tip 4: resistance bands
Like the other accessories, resistance bands are inexpensive and flexible. You’ll be surprised how intense this seemingly simple exercise can be. Unlike other traditional strength training routines, using these bands will automatically activate your core.
I often use my bands as a warm up to stretch before doing other core exercises. Stretching is critical to proper fitness, regardless of your training method. Use the bands to increase your flexibility before performing exercises on the mat or Swiss ball.
Prop 5: Dumbbells
Everyone knows dumbbells for pumping up those biceps and building that chest. Dumbbells can be a great support for basic training.
You can use them to intensify simple exercises like push-ups. For example, instead of doing basic military push-ups with your hands flat on the ground; use dumbbells for hand support. After one rep, lift one side of your body, extending the dumbbell to the ceiling as you try to balance. Come down for another rep. Then go up the other side. Another great way to use dumbbells is to complement them with a Swiss ball. Instead of doing a flat bench dumbbell press, use the Swiss ball. This will create instability that will activate hidden core muscles.
Proposition 6: jump rope
We all know how to jump rope as kids and try to get our rhythm. However, this accessory, when used creatively, can have a huge impact on our core muscles. The amazing thing about jumping rope is that you can structure your entire workout around it. By using ropes with different weights combined with various speed and time intervals, jumping rope can be the most efficient exercise available.
Have fun while jumping rope. This exercise requires your creative side. Be sure to change the tempo, move from side to side, and switch legs. The more you change up your routine, the better your core muscles will react to the development.
Proposition 7: Bosu Ball
The Bosu ball is a great accessory to create instability for beginners. It’s not as challenging as a Swiss ball, but it still creates a great platform for basic training. It’s like a big round ball cut in half. It is a ball on top with a stable flat bottom. If you’re sure how it looks, ask a trainer the next time you’re at the gym.
Try this one to start. Lie down on the bosu so that it is on your belly. The superman movement begins. That is, he raises one arm and the opposite leg. Then reverse. For example, while lying down, raise your left arm and right leg and try to steady yourself. This is a great way to strengthen your lower back and add core stability.
Now that you know these 7 accessories, you should never have a boring basic workout again. The best information you can take is the knowledge that these accessories are all interchangeable and can be used together. Focus on one handstand per week for seven weeks and then go through the handstands again but change your exercises.
Now put these 7 accessories into practice. Focus on one new accessory every week for 7 weeks. Master the basics of core training with these accessories and you’ll see the results you want.