Fitness 5 Core Exercises That Can Make You Faster

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 “The more stable your core is, the more easily force is transferred throughout your body,” says Tony Gentilcore, co-founder of Cressey Performance.

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For runners, Strong legs are must. for resilient athlete making sure you have strong core is key and you get confidence from knowing you can attack your training plan with ease, core strength training makes your heart stronger, which will make you much faster to build abs of steel.

Try out this highly efficient five moves

Hanging Marches

How to Perform Hanging Marches

  • Use a wide grip to hang from a pull up bar.
  • Focus on pulling both your ribs and shoulder blades down and your hips underneath you.
  • Slowly raise one knee as high as possible without rounding your back.
  • Hold the top of the movement for roughly 2 seconds.
  • Slowly lower your leg back to the starting position before performing the next rep with the opposite leg.

Dead Bugs

How to Perform Dead Bugs

  • Lie on your back with your arms extended in front of your shoulders.
  • Bend your hips and knees to a 90-degree angle.
  • Tighten your abs and press your lower back into the floor.
  • Take a deep breath in and begin to exhale.
  • As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead.
  • Keep your abs tight and your lower back on the floor as you perform the movement.
  • Once your arm is overhead and your leg is a few inches from the ground, slowly return them to the starting position.
  • Repeat with your opposite arm and leg, alternating reps until the set is complete.

Half-Kneeling Cable Chops

How to Perform Half-Kneeling Cable Chops

  • Adjust the cable machine so the pulley is at the highest setting. Place the knee of the leg furthest from the machine on the ground and assume a half-kneeling position.
  • Grab either the cable or a rope attachment so your hands are parallel to each other and roughly 16 inches apart.
  • Begin the exercise by “chopping” the handle across your body and toward the ground. Focus on keeping your core stable.
  • Rotate your shoulders slightly to allow your arms to fully extend at the bottom of the movement.
  • Return the handle to the starting position and repeat the movement until the set is complete, then switch sides.

Half-Kneeling Cable Lifts

How to Perform Half-Kneeling Cable Lifts

  • Adjust the cable machine so the pulley is at the lowest setting. Place the knee of the leg closest to the machine on the ground and assume a half-kneeling position.
  • Grab either the cable itself (as you can see Gamma doing in the above video) or a rope attachment, so your hands are parallel to each other and roughly 16 inches apart.
  • Lift the cable across your body while keeping your arms stiff. Focus on keeping your core stable.
  • Rotate your shoulders only slightly to allow your arms to reach full extension on the lift.

Landmine Rainbows

How to Perform Landmine Rainbows

  • Place a barbell in a landmine rack and load the desired amount of weight (it’s best to start light for this movement).
  • Stand directly in front of the end of the barbell and raise it above your head with both hands.
  • While keeping your body stationary, move the barbell in a rainbow-like arc. Bend slightly at the elbows while moving the weight, but try not to rotate at the hips or shoulders.
  • Stand tall throughout the movement.
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