5 Ways to Train Your Core in Mixed Reality

Your core is the foundation of every movement, whether throwing a punch, holding a plank, or even standing tall. A strong core isn’t just about aesthetics; it’s the key to better balance, stability, and power, especially for boxing and strength training. A strong core means more power in your punches and better lift stability—so you perform at your best. 

That’s why Litesport Trainer Aliyah created an epic core workout designed to fire up your abs using mixed reality (MR). MR training brings the gym's energy into your home, letting you follow expert-led workouts in immersive environments that keep you engaged, focused, and pushing your limits. 

Ready to ignite your core? Try these five core-blasting exercises from Trainer Aliyah!

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1. Tempo Sit-ups

Build control, strength, and endurance with tempo sit-ups, which slow down the movement to maximize muscle engagement.

Here’s how to do it: 

1. Lie on your back with your feet anchored and arms reaching toward the ceiling.

2. Engage your core, tuck your pelvis, and lift your upper body off the mat.

3. Slowly lower back down with control—no flopping!

Modifications: The slower the movement, the more strenuous the exercise! Without momentum, you’re using 100% pure core strength. Speed up or slow down as needed. 

2. Oblique Twists

Boxers need strong obliques for rotational power. These twists simulate the core engagement you use when throwing hooks and crosses.

Here’s how to do it:

1. Sit with your knees bent and feet off the floor.

2. Lean back about 45 degrees and twist your torso side to side while contracting your abs.

3. Keep your head on a swivel—think "pocket to pocket" to maintain form.

Modifications: Instead of lifting your feet, plant them firmly on the floor to improve stability and reduce strain on your lower back.

3. Knee Tucks

This movement strengthens deep core muscles, improves balance, and simulates the compact power needed for boxing footwork and heavier strength training reps.

Here’s how to do it:

1. Sit on your mat with your knees bent and feet lifted off the floor.

2. Place your hands behind your head for balance.

3. Pull your knees toward your chest, then extend your legs out—control is key!

Modifications: Instead of keeping your hands behind your head, place them on the floor next to your hips for extra stability and balance.

4. Boxer Situps

Inspired by real boxing training, this move challenges your core stability while keeping your hands up in a guard position—just like in the ring.

Here’s how to do it: 

1. Start at the top of a sit-up position and lean back until you feel your core activate.

2. Hold that position and start throwing jab-cross punches with fully extended arms.

3. Focus on keeping your belly button pulled toward your spine. And don’t forget to breathe!

Modifications: How long you hold this position and how far back you lean is up to you. Start by keeping your feet on the ground and leaning back slightly until you feel your core engage. For more of a challenge, lean further back and lift your legs off the ground. 

5. Reverse Plank Knee Drives

This full-core powerhouse move also targets your glutes, shoulders, and posterior chain, making it an excellent exercise for full-body strength.

Here’s how to do it: 

1. Start in a reverse plank, hands on the ground with fingers pointing toward your feet.

2. Lift your hips, engaging your glutes.

3. Drive one knee toward your chest, then switch sides—control is everything!

Modifications: Instead of lifting your hips high, start with a slight bend in your elbows and keep your glutes just a few inches off the ground. This reduces strain on your shoulders and core. You can also perform the exercise seated! 

Why Strength Training Is Better in Mixed Reality

Mixed reality takes traditional workouts to the next level by making them more engaging, dynamic, and effective. Here’s how:

• Real-Time Trainer Cues: No more guessing if your form is correct—your trainer is there guiding you every step of the way.

• Guided Pace & Intensity: Your trainer also helps you control your tempo so you don’t rush through reps. This will allow you to push yourself harder than if you were working out alone! 

• Immersive Environments: Forget staring at a blank wall. MR surrounds you with interactive visuals and environments that make every rep more exciting.

• Progress Tracking: See your improvement over time and stay motivated with gamified challenges and rewards.

• Distraction-Free Focus: When you’re locked into the MR experience, you stay fully present in your workout, maximizing effort and results.

For more help maximizing your strength training exercises, check out Litesport Form Coach for real-time feedback. This feature offers instant corrections and adjustments, helping you perfect your technique and avoid injury. 

Want to train your core and other key muscle groups in mixed reality? Put on your Meta headset, join Trainer Aliyah and our other amazing trainers, and experience the burn in a whole new way! Try Litesport free for 7 days and start building a stronger core today.