What workout routine is best for your core muscles on a daily basis?
A strong core is the foundation of overall strength and stability. Many people wonder about the best daily workout routine to develop their core muscles. At Atlas Performance Training, we've created a comprehensive 6-week program to help you achieve just that.
People often struggle to establish a consistent core training routine. They may be unsure about the exercises to do, the frequency, and the progression required to see significant results.
Effects on Our Targeted Member Avatar:
Our targeted member avatar is someone seeking to strengthen their core muscles for improved posture, reduced back pain, and enhanced athletic performance. They may lack direction and a structured plan for daily core training.
The Solution:
A strong and defined core not only looks great but also plays a vital role in overall strength and stability.
Many individuals struggle to develop a consistent and effective core training routine. Coupled with poor nutrition choices, this can hinder progress in achieving a leaner, stronger midsection., so we are excited to present our 6-week core and abdominal training program and nutrition designed to help you achieve a chiseled midsection while maintaining a balanced and nutritious diet.
6-Week Core and Abdominal Training Program
Weeks 1-2: Core Foundations
Day 1: Core Activation
Plank: 3 sets of 30-45 seconds
Bird Dogs: 3 sets of 12 reps per side
Bicycle Crunches: 3 sets of 15 reps per side
Day 3: Core Strength
Russian Twists: 3 sets of 12 reps per side
Leg Raises: 3 sets of 10 reps
Superman Holds: 3 sets of 20 seconds
Weeks 3-4: Core Progression
Day 1: Core Activation
Side Planks: 3 sets of 20 seconds per side
Power Ball Dead Bugs Kicks: 3 sets of 12 reps per side
Mountain Climbers: 3 sets of 20 reps
Day 3: Core Strength
Hanging Leg Raises: 3 sets of 10 reps
Power Ball Rollouts: 3 sets of 12 reps
Plank with Alternating Leg Lifts: 3 sets of 15 reps per side
Weeks 5-6: Advanced Core Training
Day 1: Core Activation
Plank with Shoulder Taps: 3 sets of 12 taps per side
Powerball Russian Twist with Weight: 3 sets of 15 reps per side
Side Plank Hip Dips: 3 sets of 10 reps per side
Day 3: Core Strength
Powerball Lateral Reaches : 3 sets of 8 reps
Power Ball Knee Tucks : 3 sets of 12 reps
V-Ups: 3 sets of 15 reps
Nutrient-Dense Nutrition Plan
Week 1-2: Lean Proteins and Healthy Fats
Recipe 1: Grilled Salmon with Avocado Salsa
Recipe 2: Quinoa and Black Bean Stuffed Bell Peppers
Recipe 3: Greek Yogurt Parfait with Berries and Almonds
Recipe 4: Spinach and Mushroom Omelette
Recipe 5: Baked Chicken Breast with Olive Tapenade
Each week, focus on incorporating lean proteins and healthy fats into your diet. These nutrient-dense recipes will support your body's needs for energy and recovery while reducing body fat and promoting a leaner midsection.
By following this program, you'll not only build a strong core but also embrace a nutritious lifestyle that will make you the hero of your fitness journey. Atlas Performance Training is here to guide you every step of the way
How We Help:
Our 6-week core/abdominal-focused training program includes a daily schedule that progressively challenges your core muscles. We provide video demonstrations and expert guidance to ensure proper form and technique. With our program, you'll transform your core strength and overall fitness.
