Chris Hemsworth is preparing for his upcoming role in Extraction 3 by training his core with specific, functional movements. The actor recently shared his session on social media, where he displayed his routine of resistance band and bodyweight exercises. While his training is advanced, the core movements can be adapted to suit those who are just starting a fitness routine.
The routine focuses on three primary movement patterns to build strength: rotation, lateral flexion, and forward flexion. By adjusting these motions, anyone can build a stronger midsection without needing heavy weights or complex gear. These exercises help with the bending and twisting motions required in everyday life, not just for action scenes.
To modify these moves, consider the standing woodchop, the bodyweight side bend, and the half crunch. For the standing woodchop, remain upright to gain more stability from the lower body. For the side bend, focus on the stretch in your side torso without using an external load. For the half crunch, curl only your upper back off the floor to focus on the core engagement.
These adjustments allow you to train the same movement patterns as a professional athlete while managing the difficulty. Aim for two rounds of ten repetitions for each move with a two-minute rest between rounds to maintain form. Consistency in these patterns is more effective for long-term health than attempting advanced variations before you are ready.