People strive for toned and rock-solid midsections, yet finding effective exercises to do just that can be challenging. But with the right exercises in your arsenal, achieving those abs you have always desired can become reality much quicker! Beginners or experienced athletes alike can find strength, stability and definition they seek quickly!
These exercises, from planks to Russian twists, target all of the major muscles in your core and will help sculpt and strengthen them while shaping abs and developing strength throughout your entire body. So put on your gym gear and begin working toward creating a stronger and healthier midsection!
A plank is one of the most commonly-practised core exercises. It primarily targets muscles in your core and improves core stability to help prevent injury and improve posture, as well as strengthen it and boost performance when performing other exercises, like squats and curls. A plank can be performed on knees or hands for added intensity or you could try placing toes beneath you to increase its intensity even more.
Make the most out of this core exercise by engaging your core continuously throughout. Focus on keeping a straight line from head to ankles, keeping hips from sinking towards the ground, and keeping shoulders lifted away from ears.
2) Bicycle Crunches
Bicycle crunches are another simple yet effective core exercise you can do to strengthen your abdominal muscles. This abdominal workout primarily targets your rectus abdominis, obliques, and transverse abdominis while increasing core stability and improving posture – perfect for runners and other athletes! To perform bicycle crunches correctly, lie back with legs bent and feet on ground – just as if doing sitting exercises!
Place your hands behind your head and lift your shoulder blades off of the ground. Rotate both knees towards your chest by moving right knee towards left elbow and left knee towards right elbow – then bring both knees back to starting position, switching sides each time you return your legs back into their starting positions.
3) Russian Twists
Russian twists are another great core exercise that can strengthen and tone your entire abdomen as well as improve posture. When performed with a medicine ball for added intensity and abdominal benefits. To perform Russian Twists effectively, stand with feet hip-width apart while holding onto something weighted such as a medicine ball in both hands for this exercise. To get the full benefits, hold both weighted objects simultaneously for best results.
By engaging your core muscles and maintaining neutral spine alignment, twist your torso from side-to-side until the ball reaches your ankles on both sides – then repeat for one set on both sides for maximum benefits! Do anywhere between one to three sets, depending on your goals and fitness level.
4) Mountain Climbers
Mountain climbers are an effective core exercise, perfect for building endurance. This core workout engages both your upper and lower halves of the core to increase heart rate while also improving overall fitness levels. To perform mountain climbers, lay with hands behind head with legs straight. Lift knees towards chest bringing knees towards armpits. To do mountain climbers correctly
Lift your legs up towards the ceiling while simultaneously bringing your knees towards your nose, and alternate bringing them closer towards your armpits or your nose. Make this core exercise even more difficult by increasing speed or moving closer towards armpits with knees towards nose. Lift feet off floor if necessary!
5) Alternating Toe Touches
Alternating Toe Touches are an excellent exercise to strengthen both the lower and upper core. As this is a challenging exercise, start out using lighter weights before increasing them as your strength improves! To perform it effectively, stand with feet hip-width apart holding dumbbells in both hands; your core should remain engaged throughout this activity with spine neutrality remaining constant throughout each repetition.
Bend your knees and bring your hips towards the ground while simultaneously bringing your hands towards it. Slowly lift and lower your hips towards the ceiling before slowly returning them down as you bring dumbbells towards your toes – aim for 15-25 repetitions per set for optimal results.
Plank, Russian twists, mountain climbers are excellent core exercises that can help improve posture and prevent back pain while strengthening and stabilizing you overall. Bicycle crunches and alternating toe touches are also great beginner exercises to strengthen core muscles while improving posture.
If you’re having difficulty with core exercises, be sure to pinpoint where you are experiencing tension and focus your attention there. Just as any part of your body needs attention from time to time, so too should its core.
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