Simple Steps to Training the Rider's Core

maximum effect. The same workout will not work for you the same way forever. Having a mix of seated exercise ball lying and standing type core exercises gives you more ways to train a muscle or movement without getting bored. Standing exercises have the added advantage of also giving you a bonus workout to your thighs glutes and hip stabilizers. Layering your exercises is where you do one after the other to give the muscles maximum workout by using them similarly but differently back to back. An example would be doing a plank after some crunches on your ball. You will find you do not need to hold the plank as long to get the same burning effect on your deep core muscles and lower back so you get to save time. For a serious core workout I would recommend a workout of approximately five to ten exercises with a total of 300 repetitions and isometric exercises sprinkled in between others.