intermediate level

Core Workouts with Weights

Looking for an intermediate workout routine for your core? Find the best abdominal exercises.

Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).

For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps, your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

A core exercise is any exercise that requires you to use your abdominal and back muscles in a coordinated fashion. Using free weights in a way that requires you to maintain a stable trunk, for example, can train and strengthen several of your muscles, including your core muscles.

You can also try a variety of core exercises to help stabilize and strengthen your core. Planks, situps, and fitness ball exercises are examples of core exercises.

Another example of a traditional core exercise is a bridge. Lie on your back and bend your knees. Maintain a neutral back position, not arched or pressed into the floor. Avoid leaning forward with your hips. Contract your abdominal muscles. Raise your hips off the ground until they are in line with your knees and shoulders. Maintain the position for as long as possible without breaking your form.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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