Your core is your stabilizer to all of your body movements. A weak core is like building a house on loose gravel. Your foundation needs to be reinforced and strong. Applying not just to your everyday activity, but especially for paintball. You are constantly engaging your core in movement and stability on the field. Core training is essential to keep everything together and working as one unit.
Here I have designed a living room training program you can do at home, all you need is an ab ball. You can buy one online for no more than $20.
Perform each exercise one after another in order. Once completed all the exercises, repeat the circuit. Perform 4-10 circuits total.
Lunge: Alternating legs lung forward in a stationary position. Keep the ball overhead and keep your core flexed. 10 reps each leg
Crunch: Lay on the ball and perform crunches at a slow speed of 3 seconds each way. Make sure you are exhaling your breath as you crunch. 15-20 reps
Russian Twist: Sit on your butt with your knees bent and feet off the floor. Hold the ball and rotate it left to right over the body tapping it to the floor each side. 10-15 reps each way
Plank with feet on ball: Plank with your feet on the ball, hands on the ground. Keep your abs tight and hold. 30-60 seconds
Hamstring curls: Lay on your back with your calves on the ball. Bend your knees bringing your heals towards your butt and raising your hips into the air. 12-15 reps
Pushups: With your feet on the ball and hands on the floor, perform pushups. 10-15 reps
Plank feet on floor: Plank with your feet on the floor and forearms on the ball. Keep your elbows at a 90-degree bend and hold. 30-45 seconds