(Video) Core exercises table to go from beginner to advanced level

The fundamental role of core workfor both performance improvement and injury prevention, is an unquestionable topic today.

However, each athlete must adapt the exercises to their level, so that the execution technique prevails over the intensity.

We propose you a work progression from initiation to more advanced exercises what can you do from property and for which you only need a mat how are you.

A tip to know when to advance in the exercises

In order to increase the difficulty of the exercises, make sure that you manage to do the more basic exercises with transverse activation, without overloading the lower back and without pain in any of the joints involved in each movement.

Initiation level.

The most basic exercises are carried out with a greater base of support and in static, as you can see in the following video:

Intermediate level.

To the basic level exercises we include slight movements and changes of support or decrease of the same. Look at the examples that we propose:

Advanced level.

In addition to making positions of greater demand for strength and balance, we make more complex movements with less support base. These are some examples that you can do:

The way to carry out your core workouts, regardless of the level you are at, will always be progressively in both intensity and volume.

Training example

An example of progression in the 3-week training could be the following, considering that the exercises would be adapted to the level:

1 Week:

• Day 1: 6 Exercises, 20 ″ work with 15 ″ rest. Repeat 2 times
• Day 2: 6 Exercises 25 ″ work with 15 ″ rest. Repeat 2 times
• Day 3: 6 Exercises 30 ″ work with 15 ″ rest. Repeat 2 times

2 Week:

• Day 1: 6 Exercises, 30 ″ work with 10 ″ rest. Repeat 3 times
• Day 2: 6 Exercises, 35 ″ work with 10 ″ rest. Repeat 3 times
• Day 3: 6 Exercises, 35 ″ work with 15 ″ rest. Repeat 3 times
• Day 4: 8 Exercises, 40 ″ work with 15 ″ rest. Repeat 4 times

3 Week:

• Day 1: 8 Exercises, 40 ″ work with 10 ″ rest. Repeat 3 times
• Day 2: 8 Exercises, 45 ″ work with 10 ″ rest. Repeat 3 times
• Day 3: 8 Exercises, 50 ″ work with 15 ″ rest. Repeat 4 times
• Day 4: 8 Exercises, 1 ′ work with 20 ″ rest. Repeat 4 times
• Day 5: 10 Exercises, 1 ′ work with 15 ″ rest. Repeat 4 times

 If you want to know more about the importance of core work and see more exercises according to your level, see the following articles:

https://www.triatlonnoticias.com/entrenamientos-triatlon/importancia-core-triatlon/

https://www.triatlonnoticias.com/entrenamientos-triatlon/17-ejercicios-de-core-para-triatletas/

 Laura García Cervantes