A strong core is useful for many reasons – it enhances the position and balance, reduces the risk of lower back pain, and lets you function more efficiently in sports and in daily life. The “core” here is the muscles present in your stomach, your back and the area surrounding your hips and pelvic region. These muscles should be strengthened by most people.
Here are 8 of the most effective core exercises that you can incorporate into your workout regimen. It is best to do 2-3 of these 2-3 times a week for getting the optimal outcome.
1. Plank
The plank is one of the most efficient exercises that can be done for developing a proper core muscle. To perform a plank, go to the push-up position and instead of placing your hands on the ground, place your forearms. Screw your belly button in towards your spine to engage your stomach muscles. Sustain this position while focusing on keeping your back straight for 30-60 seconds initially. Gradually progress to sustaining a plank position for 1 to 2 minutes as you continue exercising.
2. Dead Bug
The dead bug exercise targets the transverse abdominis – the muscles that lie under the external obliques and encircle the waist. Begin the exercise by assuming a prone position with the hands outstretched in a direction perpendicular to the body. Raise your right hand to the level of shoulder, and simultaneously stretch your left leg and bring it down a few inches above the ground. Tap the ground lightly and take 2 seconds pause and then get back to the initial position. Repeat on the opposite side. Ideally, one should perform 10-15 repetitions on each side.
3. Bird Dog
I think bird dog is an excellent exercise that can help firm up the abdominal muscles as well as enhance balance and stability. Begin with your palms and knees touching the floor, your knees directly under your hips, and your wrists in line with your shoulders. Engage your core. Lift up your right arm up in front of you while putting your left leg back in line with your body. Arm and leg in starting position should be in hip height and in line with the parallel floor. Wait for 2 seconds then come back to the starting position then switch sides. Perform 10-12 repetitions on each side.
4. Bicycle Crunches
This exercise targets your rectus abdominis and obliques. Start out in a lying position on the floor with your knees flexed to 90 degree and your hands behind the head. Tuck your right knee in and raise your shoulder blades from the ground and turn to the right as you touch your left elbow with your knee. Return to start then twist to the right, touching your left knee with your right elbow. This is 1 rep Do 3 sets of 12-15 Bicycle Crunches.
5. Russian Twist
The Russian twist mainly works on the muscles of the abdomen, especially the oblique muscles. Sit on the floor, flex your knees and place your feet shoulder width apart, lean your torso back to 45 degrees with the surface of the floor. Stand with your arms extended out to the side and then hold your hands in front of you, interlocking your fingers. Bend your body to the left as much as possible, hold the position, and then bend it to the right. That is 1 rep. Perform 2-3 sets of 10-15 reps. To increase the level of difficulty, it is possible to use a medicine ball or a weight plate.
6. Flutter Kicks
Flutter kicks are an exercise that targets the lower abdominal muscles. The initial position involves lying on the back, with your legs straight and positioned directly on the surface you will be exercising on, keeping the hands underneath the hips. Raise one leg off the ground and keep your knee slightly bent. Stand the foot 12-24 inches above the other leg while flexing your toe towards the top. Bend your legs rapidly as if you are doing the butterfly in swimming. Perform 2-3 sets at 15-20 repetitions.
7. Leg Raises
Leg raises specifically target the lower abdominal muscles. To perform this exercise, lie in supine position with your hands placed on your hand under your hips for support. Suck in your stomach muscles and raise your legs as far as you can with your feet no more than 6 to 12 inches above the ground. Bend your right toes then left toes on the floor in this position. That’s 1 rep. This should be done in 15-20 reps, 2-3 sets. To make this exercise more challenging, you can also put on your ankle weights!
8. Superman
Superman engages your lower back and this is part of your abs. Lay flat on your mat with your arms and legs stretched out to the sides. Squeeze your abdominal muscles and raise your upper body and your legs up to the level of your knees, so that your back is slightly curved. Perform the hug for 3-5 breaths and then let go slowly. Perform 10-15 repetitions and 2-3 sets.
Core Factors for an Effective Core Workout
In addition to selecting the top exercises that target different core muscles, there are important training factors that will help you get maximum results:In addition to selecting the top exercises that target different core muscles, there are important training factors that will help you get maximum results:
– Perform core muscle exercises 2-3 times a week to avoid straining your muscles hence giving them time to relax and recuperate.
– Avoid repetition of the same exercises such as planking during every workout session
– Progress in training activities can be achieved by adjusting the number of sets, the time spent exercising, or the weight lifted.
– Make sure to keep good posture and use your stomach muscles.
– Also train other body parts such as the butt, back and legs
By performing these advanced core moves in addition to regular, full body strength training is the basic formula for achieving a chiseled abs. What are your favorite basic crunches? By the way if you have any questions or want to know how to do something, let us know in the comments!
