Core exercises are a crucial part of your fitness regimen because of the health benefits they deliver. Unfortunately, many people ignore most core exercises and only do pushups and sit-ups. But the thing is, there are plenty of exercises that can help tone your core muscles.
Core exercises are a crucial part of your fitness regimen because of the health benefits they deliver. Unfortunately, many people ignore most core exercises and only do pushups and sit-ups. But the thing is, there are plenty of exercises that can help tone your core muscles.
1. Planks
If you are looking to strengthen your core with ease, you could start with planks. Planks act as an ideal start for your fitness journey because they involve minimal movement. However, you can adapt to this exercise depending on the results you desire, which means that you can go easy or hard. In most cases, planks require you to support your lower body on your forearms. Your legs have to be behind you, and you must keep your back straight and low. Based on your condition, you need to hold this position for as long as you can. Gradually, it will improve your core strength, and you'll find yourself holding for longer durations.
2. Glute Bridge
Alternatively, you can include the glute bridge in your workout regimen. This exercise targets your glutes, and it is quite straightforward. All you need to do is lie on your back and place your hands on the floor while keeping your feet flat. Next, you need to lift your hips off the ground and squeeze your glutes. To spice it up a little, you can add some weights.
3. Bicycle Crunch
You can easily improve your core strength through the bicycle crunch because it targets your upper abs, lower abs, and hips alike. If you are looking to tone your abs, you definitely need to incorporate this killer core workout. The exercise is done in a sitting position, but you have to exercise caution. You shouldn't twist your body too hard or quickly because it could lead to injuries. For the best outcome, you need to sit with a slight bend at your knees. From there, bring your right knee up and your left elbow down towards one another. Repeat this move with your left knee and right elbow. Do this repeatedly and in compliance with your workout routine.
4. Reverse Crunch
The reverse crunch is yet another exercise that can help improve your core strength. It is meant to improve the strength in your lower abdominal area. Specifically, this area demands a more targeted exercise, and the reverse crunch does exactly that. You need to lie on your back and ensure that your knees are bent towards your chest. Next, lower your feet down to the ground slowly. Ensure that your feet don't touch the ground while at it. Keep them slightly elevated before bringing your knees towards your chest once more. Do this repeatedly.
5. Dead Bug
If you are a beginner in core exercises, then the dead bug might be a great exercise for you. That's because the exercise is easy to get, and it is safe. You can do it to test your core's strength.
To do it effectively, you need to lie on your back while placing your feet up and hands above you. This position ensures your knees are at 90 degrees. Straighten your right leg until your heel is just an inch above the floor. While in this position, lower your left arm, making sure it's parallel to the floor. Return to the start position and repeat this process with your left leg and right arm.
6. Swimming Superman
You've probably heard that real-life swimming is great for improving your core's strength. Similarly, the swimming superman achieves the same results with the only difference being that you do it in a static position. The exercise requires a static extension of your upper back and hips. It is great for strengthening your core and glutes.
To do it right, you need to lie flat on the ground (on your stomach). You also need to lift both your arms and legs simultaneously to get prepared. Next, bring your hands towards your face while bending your elbows. In this position, make swimming movements by straightening your arms to ensure your hands sweep out easily. Most importantly, you have to ensure your hands are hovering throughout these movements. Do it repeatedly.
7. Flutter Kicks
Flutter kicks are another great exercise suited to improve your core strength. The position demands you extend your legs and hover your heels, thus enhancing your core stabilizers. You need to lie face down on a bench and ensure your hips are on the edge. Next, extend your legs off the back of the bench while raising your legs to level your hips. You also need to squeeze your glutes. The aim is to lift one leg higher than the other. It involves lowering one leg as you lift the other simultaneously.
Conclusion
The exercises above can help you improve your core strength regardless of whether you're a beginner or professional. The most effective ones include planks, flutter kicks, swimming superman, reverse crunch, dead bug, bicycle crunch, and glute bridge.
