Fitness, Personal Training, & Exercise Science

6 Core Exercises for Building Muscular Strength

In today’s professional world, it’s likely that many of your clients sit for at least eight to nine hours a day. Add another hour on top of that for the commute to and from work, and they’re sitting far too much each week. In fact, too much sitting is linked to chronic illnesses, including heart disease, diabetes and even premature death.We know this is not exactly what you or your clients want to hear. As a personal trainer, you can help in various ways. In this post we’ll cover the importance of core exercises for building muscular strength despite the hours logged on the chair each day. Plus, the strength your clients build will help them in a number of other life activities. “Properly building up your core cranks up the power,” writes the staff at Harvard Health Publications. “A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do.”

Core exercises for building muscular strength

To help your clients build strength, have them kick it up a notch with a series of core workouts. To begin, have your clients start their workouts with a quick, 8-minute warm up: 2-minute power walk, 1-minute sprint, 3-minute jog/run, 1-minute sprint and 1-minute cool down. Cycle through as many of the moves as possible—while maintaining good form—in 10 minutes. Repeat for a total of 2–3 circuits. 

Cable rotation x 15

cable-rotation[Image Source: Men’s Health]

Spiderman plank crunch x 30 seconds


[Image Source: Stay Fit Chronicles]

Swiss ball roll out x 10

[Image Source: Men’s Fitness]

Jack plank x 20

[Image Source: POPSUGAR]

Bird Dog x 20 (10 each side)

[Image Source: POPSUGAR]

Donkey Kickbacks x 20 (10 each side)

[Image Source: Fitness Magazine]

Help your clients get even more out of each workout by downloading our guide: “Make the Most of Your Workout with 3 Out of the Box Exercises.” We will walk you through the essential elements of mixing up fitness routines and enhancing creativity to achieve maximum results.


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