The Best Core Fusion Workout, And Why You Need It
Core strength is a game-changing type that will change how you see your body and move. From back pain to forwarding thinking, the importance of a strong core cannot be overstated.
A strong core supports your spine, which means you can lift heavy things, run fast, and sit up straight without feeling like someone is stabbing you in the back with a red-hot poker.
What’s the core? Is it just one big muscle somewhere in your midsection? The core comprises layers of muscles that stabilize your spine and help with dynamic movements such as twisting and bending. The best way to work every core muscle is through a routine focusing on what’s known as Core Fusion training.
What is Core Fusion?
A core fusion workout uses a mix of isometric and dynamic exercises that challenge the entire core. Isometric exercises are static positions where you contract your muscles without moving, like holding a squat or curtsy lunge.
Dynamic exercises, like planks or crunches, use movement and resistance to work the core. With both isometric and dynamic activities in a single routine, you can target more areas of your core in one single workout.
Core fusion workouts can be done with no equipment and take less than 30 minutes, making it a great way to fit a quick workout into your day. Core fusion workouts can be done 2 or 3 times a week if you want to build muscles. Three times a week is best.
The Benefits of a Strong Core
A strong core is vital for injury prevention, posture, and more effective exercise performance. A strong core can reduce your risk of lower back pain by more than 50%, which is why core exercises are recommended as part of any more down back pain program.
Posture is important not just for how you look but also for how you feel. A strong core will make your workouts more effective. Stronger core muscles can help you lift heavier weights, run faster, and improve your athletic performance. A strong core will also help improve your posture, making you look taller and more confident.
3 Powerful Moves to Strengthen your Core
The plank is one of the best exercises for building core strength. Start in a push-up position with your hands directly underneath your shoulders, then lift your hips until your body is parallel to the ground. Keep your abdominal muscles contracted to keep your core tight.
2. Hollow Hold
The hollow hold engages your entire core and challenges you to stay in control as your body experiences a natural urge to fall back into a relaxed state. Lie on your back with your knees bent, arms at your sides, and palms facing.
3. Crushed Heels
This move is the perfect way to end your core fusion workout. Begin by kneeling on the floor, then walk your knees forward until your shins are parallel to the floor. Allow your hips to drop towards the bottom.
3 Sculpting Moves to Define Your Core
1. Dead Bugs
Dead Bugs are a great way to sculpt your upper and lower abs. Begin on your back with your knees bent and shin parallel to the floor. Grab your ankle with one hand, then lift your hips and twist towards the leg until it is aligned with your torso. Lower your hips, then switch legs and turn towards the other side.
2. Kneeling Chop
This move is the best way to work your obliques or the sides of your core. Kneel on the floor with your shins parallel to the floor, then tuck your hips towards your chest. Twist towards one side and lower back towards the other.
The scorpion engages your entire core and adds a challenge to your upper body strength. Begin on your hands and feet with your hips lifted towards the ceiling. Allow your tailbone to drop towards the floor, then bring it back to the start position.
The best way to get a strong, toned core is to do core exercises regularly. A core workout can be as short as 30 minutes, and you can do it anywhere without equipment, so there’s no excuse not to do it! It’s also important to note that core exercises will not make you lose fat on their own—you need to be careful about your diet.