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If you’re starting a workout program, you may be tempted to focus on building your glutes or leg strength. Remember that core strength development is a crucial component of any good fitness regimen.
In this one-stop guide, we’ll delve into comprehensive strategies to develop core strength, ensuring each workout contributes meaningfully to your fitness journey.
Core strength is fundamental to both physical and functional fitness. It involves the muscles of the abdomen, lower back, hips and pelvis working in harmony to support body alignment, balance and stability. Strengthening these muscles not only improves posture and athletic performance but also minimises the risk of injuries, enhancing one’s ability to perform everyday activities.
Understanding the diverse muscles that make up your core will help you target each one when planning your workouts. The core encompasses more than just the abdominals — it includes deep muscles like the transversus abdominis and multifidus, lateral muscles such as the obliques and the lower back muscles. Ensure your workout targets each of these areas for improved strength development.
A diverse approach to core training helps challenge these muscles through different movements and intensities:
Progressive overload is key in core strength development. To continue challenging your muscles as they adapt, gradually increase the intensity of your workouts by adding more weight, altering the leverage and angles, or increasing the duration and frequency of your exercises.
Consistency is crucial. Dedicate specific days of the week to core training, ensuring that you provide enough recovery time between sessions to allow for muscle recuperation and growth. A typical schedule might include core-specific workouts two to three times per week.
While dedicated core workouts are beneficial, integrating core exercises into full-body workouts can provide compound fitness benefits. For example, squats, deadlifts and overhead presses engage the core alongside other major muscle groups.
Building an effective core workout involves planning both the type of exercise and the structure of the workout. Here’s a sample weekly core workout plan with integrated core strength development exercises.
Warm-up — 5 minutes of dynamic stretching
Circuit — 3 rounds of 15 kettlebell swings, 12 pilates roll-ups and 20-second side plank holds on each side
Cool-down — 5 minutes of static stretching
Warm-up — 10 minutes of light cardio
Main set — 3 sets of 10 stability ball pikes, 15 yoga boat poses and 1 minute of balance board holds
Cool-down — Yoga and deep breathing for flexibility and recovery
Warm-up — Rowing machine for 5 minutes
Main set — Timed rounds (30 seconds on, 15 seconds off) for 20 minutes, including exercises like mountain climbers, planks and leg raises.
Cool-down — Gentle stretch focusing on the core and lower back
It’s important to track your progress to gauge the effectiveness of your core training regimen. Use metrics like the duration you can hold a plank, the number of repetitions you can complete with proper form or the increase in resistance you can handle over time.
As you progress, reevaluate your routine every four to six weeks to introduce new challenges and ensure your workouts remain effective. Adjustments may include altering exercises, adding new equipment or increasing intensity to avoid plateaus and keep the gains coming.
At Elements4Life, we’re committed to helping you build a strong, resilient core that supports your fitness ambitions and daily life. Implementing these strategies will help you develop core strength and transform your overall health and fitness.
Remember, the journey to a stronger core is ongoing — embrace it with patience and consistency and the results will be rewarding. Sign up for one of our workout classes, where we finish each session with core work and metabolic stimulation.
If you have any questions about our services, contact our team who are happy to assist.
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‘Service’ defined as ‘the action of helping or doing work for someone’ - the service that Elements 4 Life provides goes beyond this. The coaches are genuine, their approach to training is exciting and progressive, you will be supported and challenged to be the best version of yourself – mind and body. Then there’s the amazing people, our E4L community, this is what makes the gym so unique to all the other gyms I’ve been a member of. 
Sab and Erin offer a personalised and uniquely supportive approach to fitness. Be it classes or personal training everyone, regardless of ability, is catered for. I have trained with them for over two years now and can not speak more highly of them. They have supported me through both injury and illness without a second thought. It is not just a gym, we're a community. 
Sab, Erin, and Joe are a great team who work hard to not only a gym but a thriving community. They also don't just get you to throw weights around the place but to think constructively about your training, own it and do the work whilst shaping lifestyle changes that last for the long term.
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BOOK A GYM TOUR?
🌟 Do you want more information on what training solution best suits you?
Lets book a face-to-face gym tour with our expert coaches at Elements4Life!
Here`s what you can expect:
🏋️♂️ Meet with a coach for a personalized gym tour.
🗣️ Discuss your goals and ambitions.
📝 Develop a tailored training strategy.
🔍 Discover the wonders of E4L Smart Experiences.
Just book in via the link in our bio, via email, or via the forms on our website with your preferred option:
Can you make any of these times:
1️⃣ Monday at 6.45 pm
2️⃣ Tuesday to Thursday at 6.45 pm
3️⃣ Friday at 5 pm or 6 pm
4️⃣ Saturday at 9.15 am
5️⃣ Have another time in mind? Let us know!
BONUS CONSIDERATION: For a trial workout session, we recommend Saturday at 8.30 am. But if that doesn`t suit you, suggest another time during the week that works best for you.
It`s time to take charge of your fitness journey!
Let`s lock in a time and get started.
🏋️♂️ Welcome to Week 4: Building Strength at Elements4Life! 🌟
You’ve made it to Week 4 of our Strength & Conditioning Big 3 Program, and you’re almost halfway through!
This week, we’re upping the stakes as you’ll be lifting at 85% of your 3RM for core lifts like Back Squat, Deadlift, and Bench Press.
Focus for Week 4:
Core Lifts: Challenge yourself with 85% of your 3RM.
Goal: Concentrate on building foundational strength that will serve as the base for all future gains.
Pro Tips to Enhance Your Strength:
Full Range of Motion: Make sure you`re completing each lift fully to maximize the effectiveness of the exercise and increase strength evenly.
Explosive Power: During the lift phase, focus on executing with power. This helps develop fast-twitch muscle fibers, which are crucial for strength.
Rest and Recovery: Never underestimate the power of good rest. Ensure you’re getting enough sleep to let your muscles recover and grow.
Mindset for the Week:
"Strength grows in the moments when you think you can’t go on but you keep going anyway." Push through the barriers, both mental and physical, and you`ll see how much stronger you become.
📢 Need guidance or have questions about your form? Reach out to Sab, Erin, or any of the E4L Coaching Team. We’re here to help you every step of the way!
👉 Keep sharing your progress using #E4LBig3 #Week4Strength #Elements4Life
Let’s keep the momentum going as we build strength that lasts. See you at the gym for another powerful week! 💪🏋️♀️🏋️♂️ #Belconnen #Harrison #Murrumbateman #Gungahlin #Canberra
BOOK A GYM TOUR?
🌟 Do you want more information on what training solution best suits you?
Lets book a face-to-face gym tour with our expert coaches at Elements4Life!
Here`s what you can expect:
🏋️♂️ Meet with a coach for a personalized gym tour.
🗣️ Discuss your goals and ambitions.
📝 Develop a tailored training strategy.
🔍 Discover the wonders of E4L Smart Experiences.
Just book in via the link in our bio, via email, or via the forms on our website with your preferred option:
Can you make any of these times:
1️⃣ Monday at 6.45 pm
2️⃣ Tuesday to Thursday at 6.45 pm
3️⃣ Friday at 5 pm or 6 pm
4️⃣ Saturday at 9.15 am
5️⃣ Have another time in mind? Let us know!
BONUS CONSIDERATION: For a trial workout session, we recommend Saturday at 8.30 am. But if that doesn`t suit you, suggest another time during the week that works best for you.
It`s time to take charge of your fitness journey!
Let`s lock in a time and get started.
🚀 Welcome to Week 3: Time to Progress at Elements4Life! 🚀
We`re stepping it up in Week 3 of our Strength & Conditioning Big 3 Program! This week, we`re boosting the intensity by moving to 80% of your 3RM for your core lifts: Back Squat, Deadlift, and Bench Press.
This Week’s Focus:
Core Lifts: Engage more intensely with 80% of your 3RM.
Goal: Aim for incremental progression, building strength in a measured, sustainable way.
Tips for Elevating Your Training:
Focus on Form: As the weight increases, maintaining proper form is crucial. It’s the key to effective progression and preventing injury.
Listen to Your Body: Pay attention to how your body feels during and after workouts. Adjust as necessary to avoid pain and ensure continued progress.
Nutrition and Hydration: Fuel your body appropriately. Stay hydrated and eat nutrient-rich foods that support your performance and recovery.
Mindset for the Week:
Remember, small steps lead to big gains. Incremental increases in your lifts are milestones in your strength journey. Keep pushing forward with determination and focus.
📢 If you need tips, adjustments, or motivation, don’t hesitate to connect with Sab, Erin, or any member of the E4L Coaching Team. We`re here to support every step of your progress.
👉 Continue to share your strength journey with us using #E4LBig3 #Week3Progress #Elements4Life
Push harder, go further, and see the results unfold. Let`s crush Week 3 together! See you at the gym! 💪🏋️♀️🏋️♂️ #Belconnen #Harrison #Murrumbateman #Gungahlin #Canberra
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