Training Level 1
Master the basics! Level 1 training focuses on foundational posture & core engagement. Perfect for beginners & building a solid fitness base.
The Training Level 1 mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Training Level 1 Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Spinal Erectors (erector spinae); Lower Back (quadratus lumborum)
Training Level 1 Variations and Alternatives
How to do the Training Level 1
Stand up straight with your feet shoulder-width apart. Your arms should be at your sides and your gaze straight ahead.
Engage your core muscles by gently pulling your belly button towards your spine, keeping your back straight.
Distribute your weight evenly across both feet. You can experiment with slightly varying foot positions, such as closer together or further apart, to find a stance that is comfortable and stable.
Keep your shoulders relaxed and drawn back slightly to open up your chest.
Hold this position, focusing on maintaining a good posture. Pay attention to your body alignment from your head down to your feet.
Breathe normally and maintain the position for a set duration. Start with 30 seconds and increase the time as you become more comfortable with the stance.
This stance serves as a good warm-up or cool-down exercise, and it can also be the starting position for various movements, such as squats or lunges.
Remember, the key to this exercise is maintaining proper posture and engaging your muscles without any additional movement. It can help in building a foundation for more complex exercises.
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Training Level 1 FAQs
What muscles does the Training Level 1 work?
The Training Level 1 mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Training Level 1?
None. The Training Level 1 is a bodyweight exercise, so you can do it anywhere.
What are some Training Level 1 variations and alternatives?
Similar exercises include the Bodybuilding Pose, Ifbb Pose, Standing Rest Pose and Stomach Vacuum.
Training calculators
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