Everyone wants to know how to get a rock solid core?? Honestly, I barley ever do core specific moves like crunches because I work my core as I do other exercises. I focus on stability exercises that I incorporate into my weight lifting and cardio routines to work my core. My favorite-
KICKBOXING*******
By far one the best exercises for your core hands down. Did you know that some of the Victoria Secret models do kickboxing to stay in peak condition? Yup. Why is it so good?
Kickboxing is a high intensity cardio workout that incorporates balance and stability with quick retracting movements for maximal burn. It improves balance, endurance, flexibility and coordination with a combination of different high intensity moves. It is a great way to build strength because you are using your legs and arms so much but it is also extremely effective at working your core. Since you have to stabilize your body to generate power, your core is constantly working and being challenged. You just don’t get that with crushes and running.
I have been teaching cardio kickboxing classes for 4 years now and it has made a huge impact. I actually had a girl say to me today, “I attended your kickboxing class my sophomore year and it was the hardest thing that I have ever done in my life so I never came back.” If you haven’t attended my class then you don’t know my “instructor personality,” but people come to my class for the extreme intensity. Yes, I completely understand that some people don’t like someone to push them that hard and they just don’t come to my class. I love that people come to my class knowing that I will kick their butts and leave with a great workout. I yell and scream at the patrons in my classes and that’s why certain people come to my class.. and some people don’t. If you can survive a Chelsey bootcamp/kickboxing class then I assure that you will see results. But for those of you that cannot attend my classes, here are some moves you can do at home:
Try throwing punches, kicks and knees to the front or side. To effectively work your core, you need to twist through your trunk to generate as much power as you can. Use a punching bag or pillow and practice with a friend. Focus on several different planes of motion to fully work your core box.
If you want to just focus on core, my top three kickboxing core moves are:
1. Planks- all sides
2. Bicycle
3. Russian twists with weights
Generally in my classes I start with a warm up, then move breakdown, combos, intervals, core, cool down and stretch.
Jumping rope is my favorite interval I do. Try:
5 min- 30s high intensity/ 30s low intensity (repeat in-between strength exercises). Add in high knees, scissor your feet up and down and in and out, hop side to side, on one food, butt kicks and more with your jump rope. Constantly challenging yourself with different moves.
If you don’t have kickboxing at your gym, try kenpo in P90X or turbo kick. They are different styles of kickboxing but still have similar moves.
I hope I have inspired you to try something new :)
Love-C
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