Hope you all had fun with the sets of beginner core workout earlier on. For those who found it too easy or are seeking variations, here are the sets of intermediate core workout for all of you to try out!
EXERCISE 1: V-SHAPE CORE EXTENSION WITH WEIGHTED BALL
STEP 1: Get into the crunch position as shown above while holding a weighted ball with your feet off the ground.
STEP 2: Stretch out both your feet and hands until it forms like a letter ‘V’
STEP 3: Crunch back into the beginning position in step 1.
*ALTERNATIVE*: TRY TO DO IT WITHOUT ADDITIONAL WEIGHTS.
*TIP*: Exhale when you crunch the ball into the beginning position.
EXERCISE 2: DOUBLE ROLLER
P.S: The idea of using the ball as a base makes it harder for you to sustain your balance in a plank position, thus requiring to engage a whole lot of core strength to prevent you from falling over.
STEP 1: Get into a plank position with a dumbbell and a weighted ball on either arms as shown.
STEP 2: Perform a shoulder row with the dumbbell, with your other arm still straight on the weighted ball
STEP 3: Lower the dumbbell and roll the ball forward landing on your palm while performing a push up.
*ALTERNATIVE*: FOR STEP 3, ROLL THE BALL TO THE ELBOW INSTEAD.
*TIP*: Exhale when you are performing a roll on either the dumbbell or the ball.
EXERCISE 3: ROLLER WITH KNEES ON THE GROUND
STEP 1: With the roller laid under your shoulders, get into a plank position with your knees on the ground
STEP 2: Roll the roller out with your knees still on the ground, bringing your core to a stretch as shown in the picture.
STEP 3: Roll the roller back to the original position and keep on repeating the process for 10 reps.
*ALTERNATIVE*: YOU MAY PERFORM MORE THAN 10 REPS. CHALLENGE YOURSELF TO OUTLAST YOUR PREVIOUS REPS OF ABS ROLLING.
*TIP*: Exhale when you are rolling back to the starting position.
Give these intermediate once a try now should you be looking for variations on the core workout. Stay tuned as we will be sharing the advanced sets of core workout soon.