How can you design a core training program for busy professionals or stay-at-home parents?
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Core training is not just about doing crunches or planks. It is about developing the strength, stability, and mobility of the muscles that support your spine, pelvis, and hips. A strong core can help you prevent injuries, improve your posture, enhance your performance, and feel more confident in your daily activities. Whether you are a busy professional or a stay-at-home parent, you can design a core training program that fits your schedule, goals, and fitness level. Here are some steps to follow:
Before you start any core training program, you need to assess your current core function and identify your weaknesses and imbalances. You can use some simple tests to evaluate your core stability, endurance, and coordination. For example, you can try the plank test, the side plank test, the bird dog test, and the dead bug test. These tests will challenge your ability to maintain a neutral spine and resist rotation, flexion, and extension. You can find the instructions and scoring criteria for these tests online or consult a certified functional trainer.
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Nicolas Seleme
Ayudo a personas y empresas a conectar con su propósito, gestionar el cambio y a amigarse con la IA para mejorar sus vidas y negocios
Creo que es un enfoque correcto el aquí planteado, puedo agregar que existen profesionales que realizan estos análisis a medida y pueden aportar un plan de acción como Mario di Santo o Raul Jimenez Cortez. Yo tuve una hernia de disco en la quinta lumbar y con ellos me he recuperado a la perfección, midieron todos mis movimientos y fuerza y me dieron planes de entrenamiento a medida que realice en un gimnasio y luego en casa, ya que la mayoría se pueden hacer sin aparatos
Based on your assessment results, you can choose the most appropriate exercises for your core training program. You want to include exercises that target all the major core muscles, such as the rectus abdominis, the obliques, the transverse abdominis, the erector spinae, the multifidus, the gluteus maximus, and the pelvic floor. You also want to vary the types of exercises, such as anti-extension, anti-rotation, anti-lateral flexion, and anti-flexion. Some examples of core exercises are the plank, the side plank, the pallof press, the dead bug, the bird dog, the glute bridge, and the hollow hold.
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Nicolas Seleme
Ayudo a personas y empresas a conectar con su propósito, gestionar el cambio y a amigarse con la IA para mejorar sus vidas y negocios
100% de acuerdo. La estabilidad es clave para sostener la espalda, practicar el equilibrio y diferentes ejercicios de la zona abdominal, lumbar y realizar elongación son vitales. Todo esto que se menciona lo realice con este equipo de rehabilitación de mi hernia y fue muy muy positivo.
The next step is to plan how often and how hard you will train your core. You can follow the general guidelines of doing core training 2-3 times per week for 10-15 minutes per session. However, you can also adjust your frequency and intensity according to your individual needs and preferences. For example, if you have a lower back pain or a diastasis recti, you may want to start with a lower frequency and intensity and gradually progress as your core heals and strengthens. On the other hand, if you are an athlete or a fitness enthusiast, you may want to increase your frequency and intensity to challenge your core more.
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Nicolas Seleme
Ayudo a personas y empresas a conectar con su propósito, gestionar el cambio y a amigarse con la IA para mejorar sus vidas y negocios
Es así, yo comencé con ejercicios de muy baja frecuencia e intensidad. Cuando empecé aún sentía el dolor de la hernia y a medida que fui reforzando y flexibilizando esos dolores se fueron. Luego de un año ya hacía kung fu con total normalidad.
The final step is to progress your core training program as you improve your core function and fitness. You can use different methods to make your core exercises more challenging and effective, such as increasing the duration, adding resistance, changing the angle, reducing the base of support, or introducing instability. For example, you can extend the plank from 30 seconds to 60 seconds, add a band or a cable to the pallof press, elevate your feet or hands in the glute bridge or the bird dog, balance on a BOSU ball or a TRX in the side plank or the dead bug, or move your arms or legs in different directions in the hollow hold or the plank.
By following these steps, you can design a core training program that suits your busy lifestyle and helps you achieve your core fitness goals. Remember to warm up before each session, breathe properly during each exercise, and listen to your body and avoid pain or discomfort. A strong core can make a big difference in your health, performance, and well-being.
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Nicolas Seleme
Ayudo a personas y empresas a conectar con su propósito, gestionar el cambio y a amigarse con la IA para mejorar sus vidas y negocios
Es así, el trx aporto muchísimo y el bosu también. Logré fuerza y estabilidad siendo una persona completamente normal. Hoy gracias a ello mi espalda no molesta para nada.
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Nicolas Seleme
Ayudo a personas y empresas a conectar con su propósito, gestionar el cambio y a amigarse con la IA para mejorar sus vidas y negocios
Creo que es clave contar con un profesional que pueda entender y adaptar el entrenamiento. La mayoría de las cosas que hice para recuperar mi espalda no me llevaron más de 20/30 minutos diarios y los podía hacer en casa. El control y el seguimiento del progreso son claves y un profesional nos orienta y nos ayuda a prevenir lesiones.