Core Training System
Every butt-sculpting workout plan, and from now on, every workout plan, will include exercises to strengthen the CORE, i.e., the musculoskeletal system.
Without strong core muscles, you won't be able to effectively sculpt your body, as effective and visible body sculpting requires working with weights, for which a strong foundation is essential.
Imagine it like a house, a tall tower, or any building that no one could construct if the foundations weren't strong enough to support the structure itself.
So, strong and stable foundations – that's what the CORE workout plan provides, and last but not least, the safety of not getting injured after day 3, because unsupported deep muscles are just like that: if you overload them, the body gets injured. Injuries don't happen because your muscles are weak, your ligaments, or your cartilage is bad. Improper posture is a direct consequence of injury. Incorrect foundations deform the body, and if you stress an improper posture with weights, that's when trouble and problems arise.
CORE means "core" or, if you prefer, "center." These muscle groups, responsible for posture and stabilizing your body, were given this designation for a reason. The CORE is therefore a center, the center of your body.
Since my specific goal with the Butt Sculpting 2 program was to create a thoroughly developed, professionally sound program, CORE workout days couldn't be left out. I would suggest everyone savor this CORE thing, get their eyes, soul, and determination used to it, because there will be a day in every workout plan when we will exclusively work the CORE muscles.
Naturally, not everyone will do the same thing; the exercises and the distribution of their intensity will vary depending on the program levels, and for this, we have also put together a system of 14 CORE exercises.
The good news is that CORE workout days don't require any equipment; these exercises are performed solely with your own body weight, but this was only one part of the good news. On CORE workout days, you don't even have to go to the gym, because why would you if you can do them at home, in the living room?
The 14 CORE exercises
Static exercises:
- plank
- side plank
- hollow rock
- arch hold
- bridge plank
Dynamic exercises:
- mountain climber
- plank spiderman
- plank hip twists
- side plank with torso rotation
- bear crawl
- plank with alternating leg lifts
- 2-point plank with rotation
- plank cross (elbow-knee)
- plank (palm support) reach-through
The tasks will not be unfamiliar, as the plank was the heart of the six-pack program, but here it is put together in a system, engaging the skeletal muscles much more intensely and with a much more detailed, interconnected concept.
Now, how these 14 CORE exercises should be distributed among beginners, intermediates, and PRO program participants, I will only describe in the full program descriptions, but not just describe – we have also filmed all the exercises.
static work: stabilizing the trunk through static force while moving our limbs.
dynamic work: maintaining balance and stability during continuous movement.
posture: the optimal relative position of the pelvis and rib cage, responsible for correct posture.
intra-abdominal pressure: weak CORE muscles can lead to serious breathing difficulties, digestive disorders, constipation, and lower back pain.
So, CORE muscles do not only mean the rectus abdominis. The CORE group includes the muscles surrounding the abdominal cavity, such as the diaphragm, transverse abdominis, erector spinae muscles, pelvic floor muscles, and multifidus muscle.
Let me explain it more clearly.
Even if you do endless crunches like an idiot, you won't achieve results. It requires more serious, focused, and especially more systematically organized tasks that work the deep muscles. These exercises won't give you a six-pack, but they are necessary so that you can stand up straight without it being an impossible task for more than 5 minutes.
Stand up straight and see how long you can maintain this straightened position. No one will manage it for more than 2-3 minutes, and the worst part isn't even that, but if you were to do this 3-5 times a day, the next day you would have muscle soreness in places you didn't even know had muscles.
And this is precisely where the problems begin, because you want to exert stress with weights on such a weak muscular system and perform real workout. It's like trying to send cars over a bridge where it's incredibly weak at a certain point. Yes. At the point that represents the static center of the bridge.
Would you go on such a bridge? Would you load a body with similar characteristics to the bridge mentioned above?
That's what I'm talking about.
You are the bridge, and as the popular wisdom says, you cross the bridge when you get to it. We have arrived, and this bridge is probably in pretty bad shape, but you still have to cross it. Strengthen this bridge, because on the other side is your improved physique, on the other side is your better butt.
I will give you a blueprint for building the bridge, but you have to do the work, you have to strengthen the bridge.
The CORE is the first step on your journey; everyone must cross this bridge, because at the end of the road will be your improved physique, at the end of the road will be your round butt.
May The DRIVE be with you on your journey.
The next post will be about the dietary foundations of the butt-sculpting program.
