Core Circuit Training Program For Badminton Players

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Badminton is a sport that requires a lot of speed, agility, power, and endurance. To perform well on the court, you need not only good skills and tactics but also a strong and stable core.

The core is the group of muscles that surround your trunk and pelvis, including your abs, obliques, lower back, glutes, and hip flexors.

These muscles are essential for badminton players because they help you:

  1. Maintain your balance and posture when lunging, jumping, and changing directions.

  2. Generate rotational force when hitting overhead shots such as smashes, drops, or clears.

  3. Transfer energy from your lower body to your upper body.

  4. Help prevent injuries by supporting your spine and body.

In this article, we will give you a core circuit training program that you can do at home with no equipment.

This program consists of 10 different exercises that target your core muscles in a variety of different ways.

You should perform each exercise for 30 seconds, then rest for 15 seconds before moving on to the next one. Repeat the circuit 2-3 times for a complete workout.

The Circuit

Forearm Plank

This is a basic but effective core exercise that works the whole of your core, from your abs to your lower back, glutes, and shoulders. To perform a forearm plank, lie on your stomach with your elbows under your shoulders and your forearms on the floor. Lift your hips and legs off the floor and hold your body in a straight line from head to heels. Keep your core tight and your back flat. Don’t let your hips sag or your head drop. Hold this position for 30 seconds, then lower yourself to the floor and rest for 15 seconds. This exercise helps you improve your core stability and endurance, which are important for maintaining good form and posture on the court.

If you want much more information about planks, including why they are so good and different Plank variations, check out our in-depth article on planks, Best Plank Exercises: Improving Your Badminton Movement.

A woman and a man on an exercise mats performing a forearm plank to improve core strength

Side Plank

This is a variation of the plank that works your obliques, the muscles on the sides of your waist. To perform a side plank, lie on your right side with your right elbow under your shoulder and your right forearm on the floor. With your left leg on top of your right leg, lift your hips off the floor. Hold your body in a straight line from head to heels. Keep your core tight and your hips high. Don’t let them drop or rotate. Hold this position for 30 seconds, then switch sides and repeat. Rest for 15 seconds after each side. This exercise helps you strengthen your obliques, which are involved in rotating your trunk when hitting overhead shots.

A man perfoming a side plank an exercise mat

Crunch

This is a classic core exercise that works your upper abs, the muscles on the front of your stomach. To perform a crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your shoulders off the floor. Curl your upper body towards your knees and squeeze your abs. Don’t pull on your neck or lift your lower back off the floor. Lower yourself back to the starting position and repeat for 30 seconds, then rest for 15 seconds. This exercise helps you develop your upper abs, which are important for flexing your spine when playing net shots or defensive lifts.

A schematic image demonstrating how to perform a sit-up

Reverse Crunch

This is a variation of the crunch that works your lower abs, the muscles below your belly button. To perform a reverse crunch, lie on your back with your knees bent and your feet in the air. Place your hands by your sides or under your hips for support. Lift your hips off the floor and bring your knees towards your chest. Squeeze your abs and don’t swing or use momentum. Lower yourself back to the starting position and repeat for 30 seconds, then rest for 15 seconds. This exercise helps you work your lower abs, which are important for stabilizing your pelvis when lunging or jumping.

Bicycle Crunch

This is a combination of the crunch and the reverse crunch that works both your upper and lower abs as well as your obliques. To perform a bicycle crunch, lie on your back with your knees bent and your feet in the air. Place your hands behind your head and lift your shoulders off the floor. Twist your upper body to bring your right elbow towards your left knee while extending your right leg straight out. Then switch sides and bring your left elbow towards your right knee while extending your left leg straight out. Keep alternating sides in a fluid motion like you are pedaling a bicycle. Don’t pull on your neck or lower your shoulders to the floor. Do this for 30 seconds, then rest for 15 seconds. This exercise helps you train your abs and obliques, which are involved in rotating and flexing your spine when playing attacking or deceptive shots.

A woman on an exercise mat doing bicycle crunches to improve core strength

Windshield Wipers

This is a core exercise that works your obliques, lower back, hip flexors, and glutes while rotating your trunk from side to side. To perform a windshield wiper, lie on the floor with your arms extended out to the sides at shoulder level. Lift your legs off the floor and bend them at 90 degrees so that they are perpendicular to the floor. Keep your shoulders pressed into the floor and your core engaged. Slowly lower your legs to the right as far as you can without lifting your left shoulder off the floor. Then bring them back to the center and repeat to the left. Keep alternating sides for 30 seconds, then rest for 15 seconds. This exercise helps you improve your oblique strength and endurance, which are essential for generating rotational power and stability when hitting overhead shots.

Russian Twist

This is a rotational core exercise that works your obliques, lower back, hip flexors, and glutes while rotating your trunk from side to side. To perform a Russian twist, sit on the floor with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the floor so that you are balancing on your tailbone. Hold your hands together in front of your chest and twist your upper body to the right, then to the left. Keep your core tight and your feet together. Don’t let them touch the floor or move side to side. Do this for 30 seconds, then rest for 15 seconds. This exercise helps you improve your oblique strength and endurance, which are essential for generating rotational power and stability when hitting overhead shots.

If you want to make this exercise harder you can hold a weight in your hands.

A schematic demonstrating how to perform a Russian twist to improve core strength

Flutter Kicks

Flutter kicks are a core exercise that works your lower abs, hip flexors, and inner thighs while moving your legs up and down in a scissor-like motion. To perform Flutter Kicks, lie on the floor with your legs straight and your hands by your sides or under your hips for support. Lift your legs off the floor and keep them slightly apart. Raise your right leg higher than your left leg, then switch legs in a quick and smooth motion. Keep alternating legs in a fast pace. Keep your core tight and your lower back pressed into the floor. Don’t let your legs touch the floor or bend at the knees. Do this for 30 seconds, then rest for 15 seconds. This exercise helps you work your lower abs and hip flexors endurance to help you stay strong during those long rallies.

Bird Dog

This is a core exercise that works your abs, lower back, glutes, and shoulders as well as your balance and coordination. To perform Bird Dog, start on the floor on your hands and knees with your hands under your shoulders and your knees under your hips. Extend your right arm and your left leg straight out and hold them parallel to the floor. Keep your core tight and your spine neutral. Don’t let your arm or leg drop or your hips rotate. Hold this position for 15 seconds, then switch sides and repeat. Rest for 15 seconds after each side.

Mountain Climber

This is a dynamic core exercise that works your abs as well as your cardio and endurance. To perform mountain climbers, start in a standard plank (not the forearm plank) position with your hands under your shoulders and your legs extended behind you. Bring your right knee towards your chest, then quickly switch legs and bring your left knee towards your chest. Keep alternating legs in a fast pace like you are running in place. Keep your core tight and your back flat. Don’t let your hips bounce or sag. Do this for 30 seconds, then rest for 15 seconds.

A woman perfoming plank mountain climbers on an exercise mat

Alternative Exercises to Switch it up

Sometimes, doing the same routine over and over again can get a bit boring.

So here are a few other exercises that you can switch in and out of the routine to keep your training interesting. Also, it is good to provide variety in your training to stop your body from getting used to the training and hitting a plateau.

V-Ups

This is an advanced core exercise that works your entire abdominal wall as well as your hip flexors and lower back. To perform V-ups, lie on the floor with your legs straight and your arms overhead. Lift your upper body and your lower body off the floor at the same time and reach your hands towards your feet. Try to touch your toes or get as close as you can. Keep your legs and your arms straight and your core engaged. Don’t arch your back or bend your knees. Lower yourself back to the starting position and repeat for 30 seconds, then rest for 15 seconds.

Hollow Hold

This is a core exercise that works your entire abdominal wall and challenges your endurance. To perform a hollow hold, lie on your back with your arms extended over your head and your legs straight. Lift your shoulders and legs off the floor and hold them in a hollow position, making a slight curve with your body. Keep your lower back pressed into the floor and your core tight. Don’t let your arms or legs drop or bend. Hold this position for 30 seconds, then lower yourself to the floor and rest for 15 seconds.

Bird Dog Crunch

This is a variation of the bird dog exercise that adds a crunch movement to work your abs and obliques. To perform a Bird Dog Crunch, start on the floor on your hands and knees with your hands under your shoulders and your knees under your hips. Extend your right arm and left leg straight out and hold them parallel to the floor. Then bring them together under your body and touch your right elbow to your left knee. Extend them again and repeat for 15 seconds, then switch sides and repeat. Rest for 15 seconds after each side.

Side Plank Hip Dip

This is a variation of the side plank that works your obliques, lower back, glutes, and hips while adding some movement and challenge. To perform side plank hip dips, lie on your right side with your right elbow under your shoulder and your right forearm on the floor. With your left leg on top of your right leg, lift your hips off the floor. Hold your body in a straight line from head to heels. Keep your core tight and your hips high. Don’t let them drop or rotate. Then lower your right hip towards the floor, then lift it back up to the starting position. Repeat for 30 seconds, then switch sides and repeat. Rest for 15 seconds after each side. This exercise helps you increase your oblique power and control, which are useful for changing directions quickly and efficiently on the court.

All of these exercises are ones that I have personally used during my badminton training over the years.

If you want even more core exercises to keep changing up check out our other core articles, 10 Best Core Exercises For Badminton Players, Best Plank Exercises: Improving Your Badminton Movement, and One Exercise To Improve Your Movement: Sit-Ups.

These articles also dive much deeper into core exercises for badminton players and talk about why badminton players should train their core, the benefits, and much much more.

Also, if you want our Massive List Of 64 Core Exercises, which also includes exercises with equipment, get the list here.

The Summary

Core exercises are not only good for sculpting your abs but also for improving your performance and preventing injuries in badminton. By doing this core circuit training program regularly, you can build strength, stability, and endurance in your core muscles. You can also modify the exercises to suit your fitness level and goals. Remember to warm up before you start, breathe properly during the exercises, and stretch after you finish.

If you have any questions or specific topics you’d like us to explore further, don’t hesitate to reach out. Have fun and enjoy the benefits of a strong core!

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