If you want scorching biceps and muscular shoulders, a rock-solid core should be your foundation. Regular and efficient core muscle workouts can help with this.
Every action we make involves our lower back, obliques, and abdominal muscles, which make up the core muscles group. They provide us with stability, balance, and strength, so whether you want to be an Olympic weightlifter or simply carry your groceries more comfortably, you’ll want to keep your core muscles strong.
Because core muscles support the spine, keeping them strong is essential for preventing back issues. Finally, completing core exercises on a daily basis will significantly improve your posture and balance. It’s ideal for someone who spends a lot of time sitting at a desk.
Below, we’ll walk you through some of the most effective workouts for building a strong core.
It’s a full-body workout that targets both the front and rear core muscles to prevent injuries and maintain balance.
STRENGTHENING YOUR CORE AT HOME
Doing core muscle exercises on a daily basis might help to improve your core. Building core strength, like any other muscle group, requires consistent exercise. Working out at home is one of the most effective methods to do this. There will be no lines to deal with, no disruptions, no traffic, and no distractions.
You can get into a regimen and make abs, obliques, and lower back workouts a true priority by addressing your core at home.
With only a few pieces of equipment, such as an Ab Trainer pad, you can target your abs in a variety of ways. Bodyweight is sufficient for most people to gain strength.
Exercises for Core Strength
Leg raises are excellent for targeting your lower abs, which is one of the most difficult places to focus on. They also help to strengthen your hip flexors.
The best way to perform this exercise is to keep your back strictly pressed into the floor or your exercise mat. Lift your legs up until they are forming a 90-degree angle with your body. Lower them back until they are near to touching the floor. Repeat the same process for a set of 10 reps.
This exercise focus on the upper abs. It is done the same way as leg raises, but the difference comes when you try to touch your toes while having the legs at a 90-degree angle with your body. Make sure that your abs are not fully relaxed with coming to the start position, so keep them tense throughout the set.
Planks are a great exercise to target your core along with the lower back, arms and shoulders. Method of performing a plank is relatively easy as you have to just get in the push-up position. Stay in that position for as long as you can.
This exercise works on your lower back as well as your glutes and abs. Get on all fours and stretch your left leg out behind you to perform this exercise. Bring it back in and do the same with the right leg. Repeat this process to complete the exercise.
As much as sit-ups are popular, reverse crunches also focus on the abdomen and building that strong core. The way to perform them is to lie on your back straight. Lean backwards while keeping the back straight and raise your legs upwards. Slowly lower your legs back and repeat the process.
Lower back Extensions
These are wonderful for training your lower back while also stretching out your abs in between repetitions. Lie face down on the gym mat with the hands ner your hed. Raise your upper body off the floor and squeeze your shoulders while reaching for the top. Release yourself back down and repeat the same process. To make this exercise more challenging, you can raise your legs along with your torso.
Gaining Muscle definition on your upper body is what abdominal crunches do. Rather than making your core strong, crunches make your abs stand out. To perform crunches, lie on your back with your knees bent. Place your hands behind your head and move your upper body forward. By doing so, your abs will start to burn and you will feel the heat.
This is a superb exercise for your oblique muscles and keep your abs tensed consistently while performing the exercise. To perform this exercise, lie flat on your back and bend your knees upward. Now touch your right heel with your right hand and left heel with your left hand. Repeat this process for a minute. Rest and start again.
Knee to Elbow
This exercise is an all rounder exercise which focuses on upper and lower abs while also engaging your oblique muscles. Lie on your back and bring your hands to the sides of your head just like in crunches. But in this exercise, push up to try to touch your elbow to the left knee and left elbow to your right knee.
These are another wonderful workout to feel the burn since you should maintain your muscles stiff the entire time. They’re also excellent for sculpting your lower abs.
With your legs straight, lie flat on the mat. Place your hands beneath your lower back and maintain a straight spine throughout the workout. Raise your legs to a 45-degree angle in relation to your torso. Bring your feet apart and then back together so your right leg crosses over your left leg. Then, with your left leg on top, pull them apart again and bring them back in. Rep for a total of one minute.