Build Core Strength

Build Core Strength

Why It Matters

Strong core muscles (abs, back, and waist) are the engine for fast movement, stable shots, and explosive power. A solid core helps you stay balanced under pressure and allows energy to flow smoothly from your legs through to your racket.

How to Practice

• Include core exercises such as planks, Russian twists, back extensions, and crunches in your regular fitness routine.
• Train 2–3 times per week for best results.
• A stronger core will make your smashes more powerful, your footwork quicker, and your body control more stable.

Recommended Exercises

1. Planks: Hold for 30-60 seconds, 3 sets
2. Russian Twists: 15-20 reps each side
3. Back Extensions: 15-20 reps, 3 sets
4. Crunches: 20-30 reps, 3 sets
5. Mountain Climbers: 30 seconds, 3 sets

Benefits for Badminton

• More powerful smashes
• Quicker footwork
• Better body control
• Improved stability during rallies