There’s no right time to sculpt your abs and flaunt those six packs. You can strengthen that core with some result-oriented, ultra-tough moves whenever you think you are ready.
Everyone strives to have a toned, firm midsection but not every person is lucky to achieve it. You not only need great determination to accomplish this feat but also the right guidance. The good news is that there are training exercises that could kick your core muscles. All you need to learn is how to put them to work.
The first thing you need to learn is that your core is comprised of much more than just your abs. It includes your abdominals, oblique muscles, pelvic floor, and lower back muscle. To strengthen the core, you need to utilize the most important muscle groups in your body.
Why You Should Develop a Strong Core
In addition to getting a sculpted body of your dreams, there’s much more a strong core can help you achieve. You will feel stronger and will be able to carry out your daily tasks with more efficiency. From standing up straight to doing house chores to sitting at your desk, and lifting heavy objects, a strong core will help you with all of it.
Developing core strength is a plus for your overall health. It can help relieve lower back pain. But to achieve the results you have in mind, it’s essential to push your abs. Fighting off the flab won’t be easy, and some of these exercises could be really challenging.
Keep up with a continuous, concentrated effort and get into the move at your own comfortable pace. With every rep, indulge more in the exercise and get the abs you always dreamt of in no time.
Here are the 5 core workouts you need to try today!
Crunches
- Lay on your back with your palms placed at the back of your head, and your knees bent at a 90-degree angle. Keep your toes a few inches away from each other.
- Keep your elbows in and do not lock your fingers at the back of your head.
- Start raising your shoulders and upper body off the floor. Keep your abs muscles engaged and do not put any pressure on your neck as you lift your torso.
- Push your upper body to crunch your midsection as much as possible. Exhale at this point. You should be able to lift your upper body around 3-4 inches.
- Slowly go back to the initial position and inhale while doing so.
- Make sure you feel the contraction as you stay in the crunched position for a few seconds.
Tip: With crunches, don’t let the momentum break. Keep up with slow, controlled movements to avoid lower back injury.
Recommended reps: 3 sets, 12 reps each – 30 sec break
Barbell Side Bends
- Place a barbell on the back of your shoulders closer to the neck as you stand up straight. Place your feet at shoulder-width. This is where you will begin the move.
- Maintain a straight back posture and bend on your right side only until the waist while holding the barbell. Go down as far as possible. Inhale as you bend down. Hold this position for a few seconds and slowly come back up as you exhale.
- Repeat the movement on the other side now. The idea is to move only your upper body. Keep your lower body static.
Recommended reps: 3 sets, 12 reps each – 30 sec break
Air Bike
- Lying on your back, imitate cycling in the air. To start, lay flat on the ground and place your hands behind your back. Keep your neck relaxed as you perform this exercise.
- Roll and lift your shoulder off the ground to get into a crunch position. At the same time, raise your knees and keep them perpendicular to the floor. Use this as your starting position.
- Now pull the right knee closer to your chest as if you are pedaling a cycle. As you draw the knee in, use the opposite elbow to touch the knee. The right elbow should touch the left knee and vice versa.
- Use this alternating method to complete the exercise.
Recommended reps: 3 sets, 8 to 12 reps each – 30 sec break
Leg Raise Flat Bench
- Lay flat on a bench with your legs extended in the air.
- Raise your neck slightly off the bench. Make sure you are not feeling any pressure in your neck muscles. Place your arms on the sides or under your glutes. Hold the bench for better grip. Use this as your starting position.
- Keep your legs close and raise them straight until they are at a 90-degree angle. Exhale as you lift your legs. Hold the position for a few seconds before slowly move them back down as you breathe in.
This exercise can also be performed on the ground.
Recommended reps: 3 sets, 8 to 10 reps, 30 sec break
Jackknife Sit-Up
- Lay on your back with your legs straight extended in front of you. Place your arms straight back behind your head. Your body will be fully stretched at this starting position.
- Breathe in and lift your arms, upper body and legs at the same time. Your legs should make a 45 degrees angle with the ground. Stretch your arms as much as possible and try to touch your feet.
- Your legs and upper torso will be off the floor while you are in this position. Inhale and lower your arms, legs, and upper body and get back on the ground.
Recommended reps: 3 sets, 12-15 reps, 30 sec break
Final Word
There you go! These are the best, most result-oriented five workouts for core strengthening. The recommended reps are for beginners. You can adjust according to your level of expertise.
Don’t forget, it’s the quality that works for the core more than quantity. So follow the program and stick to it and you will see the results yourself!