Visit Innatefit1.com for exercise wear and equipment!!!

Unlock Core Strength and Balance: Top Trunk and Hip Exercises for Beginners and Intermediates with a 2-Week Routine

Discover effective trunk and hip exercises for beginners and intermediates to enhance core strength and balance. Follow a 2-week routine to unlock your full potential and improve your overall fitness level.

Joseph Battle

7/5/20243 min read

Introduction

Achieving core strength and balance is crucial for overall fitness and daily functionality. Strengthening the trunk and hips not only enhances stability and performance but also helps prevent injuries. This article will guide you through some of the best exercises to fortify your core and hips, along with a 2-week routine suitable for both beginners and intermediates.

Understanding Core Strength and Balance

The core consists of muscles around the trunk and pelvis, including the abdominals, obliques, lower back, and glutes. A strong core improves posture, balance, and stability, making everyday activities and athletic performances more efficient and injury-free. Here are some of the key exercises to enhance strength and balance throughout the trunk and hips.

Essential Core and Hip Exercises

1. Plank

Muscles Targeted: Abdominals, back, shoulders

How to Perform: Start with your body in a forearm plank position, forming a straight line from head to heels. Hold this position, engaging your core and glutes without letting your hips sag.
Beginner: 3 sets of 20-30 seconds
Intermediate: 3 sets of 45-60 seconds

2. Glute Bridge

Muscles Targeted: Glutes, lower back, hamstrings

How to Perform: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.
Beginner: 3 sets of 12-15 reps
Intermediate: 3 sets of 20-25 reps

3. Bird Dog

Muscles Targeted: Core, lower back, glutes

How to Perform: Start on your hands and knees. Extend one arm forward and the opposite leg back, keeping your back flat and core engaged. Return to starting position and switch sides.
Beginner: 3 sets of 10 reps per side
Intermediate: 3 sets of 15 reps per side

4. Side Plank

Muscles Targeted: Obliques, shoulders, glutes

How to Perform: Lie on your side, propped up on one forearm. Lift your hips to form a straight line from head to feet. Hold this position.
Beginner: 3 sets of 15-20 seconds per side
Intermediate: 3 sets of 30-45 seconds per side

5. Dead Bug

Muscles Targeted: Abdominals, lower back

How to Perform: Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower one arm and the opposite leg towards the floor, keeping your back flat. Return to the starting position and switch sides.
Beginner: 3 sets of 10 reps per side
Intermediate: 3 sets of 15 reps per side

2-Week Routine for Beginners and Intermediates

Week 1

Day 1:

Plank: 3 sets of 20-30 seconds
Glute Bridge: 3 sets of 12-15 reps
Bird Dog: 3 sets of 10 reps per side

Day 2:

Side Plank: 3 sets of 15-20 seconds per side
Dead Bug: 3 sets of 10 reps per side
Glute Bridge: 3 sets of 12-15 reps

Day 3:

Plank: 3 sets of 20-30 seconds
Bird Dog: 3 sets of 10 reps per side
Side Plank: 3 sets of 15-20 seconds per side

Rest Days: Day 4 and Day 7

Day 5:

Plank: 3 sets of 20-30 seconds
Glute Bridge: 3 sets of 12-15 reps
Dead Bug: 3 sets of 10 reps per side

Day 6:

Side Plank: 3 sets of 15-20 seconds per side
Bird Dog: 3 sets of 10 reps per side
Glute Bridge: 3 sets of 12-15 reps

Week 2