Ensuring the flexibility of core will you in the gym, business or your daily activities. It improves your body posture and to also avoid low back pain. Basically core exercises are an essential part of any fitness routine.
Here is the list that I have prepared for your Core Exercises Workout:
Plank
How to do it:
- The plank involves minimal movement but the maximal effort, requiring you to support your body on your forearms and toes while holding your body in a straight line from your shoulders to your ankles.
- You can make it easier by resting on your knees, or harder by extending your arms so you’re supported by your hands.
Leg Raise
How to do it:
- Lie faceup with your legs extended and hands at your sides or tucked underneath your hips for extra support.
- Slowly raise your legs, keeping them together and as straight as possible, until the soles of your shoes are facing the ceiling.
- Then, slowly lower your legs back down. Don’t let your feet touch the floor; instead, keep them hovering a few inches off. That’s 1 rep.
- As you do this move, make sure to keep your lower back flat on the floor. If you’re having a tough time doing that, don’t lower your legs as far.
Ball push-away
How to do it:
- Get into a plank position with your feet spread and your forearms resting on a gym ball.
- Push the ball away with your forearms, then pull it back it, while maintaining the plank position.
Hanging knee raise
How to do it:
- On a set of dip bars, hold yourself steady with arms fully extended.
- Raise your knees towards your chest, then lower them slowly.
- Repeat. You can also do this exercise hanging from a pull-up bar.
Dumbbell plank drag
How to do it:
- Get into the top press-up position.
- Put a dumbbell on the ground just to the right of your torso.
- Reach underneath and across with your left hand to grab the dumbbell and drag it to your left side.
- At last, Mirror the movement with your right hand.
Side Bend
How to do it:
- Start in a side plank with your right hand on the floor, directly underneath your right shoulder, and your feet staggered so the left is right in front of the right. You can also stack your left foot on top of your right.
- Engage your core and your butt. Let your left arm relax by your left side.
- Dip your hips down toward the ground and then lift them back up. This is 1 rep.
- Do all your reps on one side, and then repeat on the other side.
Jackknife
How to do it:
- Lie faceup with your legs extended and arms extended overhead on the floor, keeping them close to your ears. Contract your abs to press your low back into the ground. This is the starting position.
- Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
- Keep your core engaged as you slowly lower to return to starting position.
L-sit
How to do it:
- Use a pair of parallel handlebars for this core cruncher. Lift and hold yourself up above the parallel handlebars with your arms extended.
- Extend your legs straight out in front of you so you form an L-shape.
- Hold it – if you can.
That’s it, folks. These core exercises will strengthen your core as well as provide some help to build muscle.
