Include these 10 core exercises in your next ab workout to strengthen your core and tone your abs. A strong core will keep you healthy and pain free. Shape your abs while strengthening your core in the same workout!
Your core is your focus. A strong core allows for greater functional movement during exercise and everyday life. You should be keeping your core exerted, whether you’re exercising, standing in the kitchen, cooking a meal, or sitting down at work.
Look at this desk-specific expansions if you feel tense.
A strong core helps prevent injuries and promotes more efficient training overall.
Suffering from behind or neck Pain? Strengthening your core can help get rid of that seemingly endless back And neck Pain too. Try these exercises out to loosen your neck.
You can do these ten core exercises without equipment. Strengthen your core and tone your abs, whether you are a beginner, intermediate or advanced. Build these core exercises into your next ab workout!
1. Hollowman
I learned this step from Jillian Michaels. This is a core isometric exercise, meaning it has no movement. Keep your shoulders down and away from your ears. Keep your lower back on the floor.
2. High plank
This is my all time favorite core exercise. I do plank variations in every single workout. If I had to do one core exercise for the rest of my life, it would be this one.
3rd bridge
Most people think that this is a bridge for your glutes. Bridge is also a fantastic core strengthening exercise when done correctly with the hips pulled in and the lower abs tight.
4. Draw Superman
This movement is really aimed at the lower back. In fact, a lot of people suffer from back pain because their core (including their lower back) is really weak. Skip the “pull” part and just practice lifting your arms and legs off from the floor if this core exercise is too difficult for you.
5. V-ups
It took me a while to master this step. The full V-Up is pretty advanced, but you can always do the modified version as you work on it. Once you’ve mastered the V-up, you can even try holding a weighted medicine ball in your hands.
6. 5-a
See how long you can do that Abdominal exercises Move without trembling! Bend your knees if straightening your legs is too difficult. Make sure your shoulders are below and away from your ears.
7. Plank knee crosses
Exhale and blow all of the air out of your lungs as you pull your knee toward the opposite elbow. The idea is to get as close as possible and aim for the outside of the elbow.
Did you master this core exercise? Try slower for an even bigger challenge!
8. Leg raises
This movement shouldn’t injure your lower back. If this is the case, put your hands under your lower back for support and / or lower your legs as low as possible. This exercise is designed to train your core and abs, not injured Them. Always listen to your body’s signals.
9. Elbow board twists
This core exercise is the perfect addition to your next abs workout. As you do this exercise, think of yourself as a towel that needs to be wrung out.
10. Plank shoulder cocks
As you can probably already see, I love planks! This type of plank is great for challenging your balance and core strength.
Avoid rocking your hips and body from side to side when doing the pat on the back. The only movement that should happen is for your hand to move to the opposite shoulder.
Work on it and you will get it!
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