Gym Equipment Requirement: Yes Duration of workout: Approximately 20 minutes
It’s common to find many fitness buffs obsess over attaining six-pack abs or a washboard midsection. I mean, who doesn’t love a six-pack?
But as appealing as a washboard mid-section can be, focus instead on strengthening your core. Core training is not just about looking great in a bikini — it’s something women can do to take care of their bodies as they age.
Comprised of three sheaths of muscles – a strong core serves as the foundation of the body. It supports the spine and prevents injuries. It also gives the body balance, stability, and good posture. The core functions as the link that connects our upper and lower body. Thus, all movements either originate from your core or move through it. A weak core can compromise how well your arms and legs function.
The 24s Core Workout
So, an ab workout varies from a core workout. An ab workout targets only the front side, whereas core training involves a compound workout of the different core muscles.
In order to challenge our core, we sought the expertise of Coach Trish Ayson, owner of HIIT Philippines, to demonstrate an effective and frequently used core training workout called, ‘the 24s.’
As the name suggests, the 24s is a series of 24 different core training exercises done consecutively with short rests in between. There are a hundred and various core movements that can be combined to provide enough challenge and progression for the body.
“It is better to do just five reps than to do 15 reps with bad form,” Coach Trish emphasized.
Beginners can do a 1 : 1 ratio of movements and rest. That is 30 seconds of work with 30 seconds of rest after each exercise, or one minute of work with one minute of rest.
Those in the intermediate level can do a 2 : 1 ratio of movements. That is 40 seconds of work with 20 seconds of rest, or one minute of work with 30 seconds of rest.
While those in the advance level can do 50 seconds of work with ten seconds of rest, or do the Tabata 8s of 20 seconds of work with 10 seconds of rest multiplied to eight sets.
Coach Trish also advised that if one will use body weight, it is best to control the tempo of a movement. Faster pace is easier compared to a slower pace. Add more load or weight, if you want to use an equipment, to make a move more challenging.
Where is our core?
The core comprises the upper and lower parts of the body. It’s the muscles that make up everything from the tops of the shoulders to the bottom of the pelvis. This includes the pelvic floor muscles, the transverse abdominis (deep core), rectus abdominis (six-pack muscles), internal and external obliques (side trunk), multifidus (deep back muscles), spine erectors (vertical back muscles), lats (horizontal abduction), glutes (butt), and trapezius (top of the back).