From shopping basket pushing to putting on shoes, you can use your core for everyday activities. It also affects your balance, posture, and stability, so it is important for your health and fitness. Here are some Core Exercises to Do at Home for your easy six-pack!
Contrary to popular belief, the core not only includes abdominal muscles but also muscles in the back and pelvis. The erectile spine is a back muscle that stretches the trunk, lower back, shoulders, hips, knees, and upper back.
It also challenges coordination, balance, and stability and is ideal for powerful core movements. Read on to find out which exercises are best for all fitness levels and when you get stronger, do intermediate exercises.
Start with four and stretch your right leg over your hips, extending your left arm with the palm of your hand up to shoulder level. Lift your right legs above your hips, straighten them and repeat the exercise with your left leg and right arm. Lift your left arm to shoulder level, stretching it up to the palms of your hands and lowering it to your knees.
Start with 1 set of 8 – 12 repetitions and repeat 2 – 3 sets of 4 – 5 repetitions, 6 – 8 repetitions in total.
This intermediate exercise combines a plank with a squat and is an excellent step for balance and core strength. Start with your hands and shoulders on the board and raise your right knee to your chest while keeping your back straight and hips up. Return your right leg to the initial position while raising your left knee towards your chest.
This crunch version works on the core and lower body including the thighs, hips, and quadrupeds. Start with 1 set of 8 – 12 repetitions and work up to 3 sets of 5 – 6 repetitions per set.
Open your chest, put your hands over your head, and tighten your core like a sponge and stand up with your toes turned outwards.
Start with 1 set of 8-12 repetitions and repeat on the left, moving your right elbow towards your right thigh and bending your upper body sideways. Bend your knees so that your legs are parallel to the floor and bend sideways with your lower body.
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This exercise is an advanced version of the foundation plank and builds nuclear power in a more complex way by involving all muscles. Once you have mastered the intermediate steps, challenge yourself with advanced core exercises.
Strengthen your arms and shoulders by combining the side plank with arm movements. Lie on your right side with your right forearms and shoulders, legs stretched and hips lifted to form a straight line over your body.
Lift your left arm straight up, lead it over your body and turn your upper body towards the floor and stretch it out as you return to your initial position. Rotate your lower body in a straight line, keeping your right forearms and shoulders stretched, legs lifted, hips lifted, and torso rotating.
Start with 1 set of 8 – 12 repetitions, then repeat 1 – 2 sets of 3 – 4 repetitions on the other side until all repetitions are complete.
Variations of the simple bird dog are fluid movements that activate the abdomen and back to improve mobility in the body. This includes fluid movement that activates the abdomen and back and improves the mobility of both bodies.
Supine Toe Tap
Start with four and bring your right knee and left elbow into each other and lift and stretch your left arm to shoulder level. Lift and stretch your left arm up to your shoulder – level, lift your palm and lift it up to your hip. Stretch and lift your right leg with your hip, lowering it to your hip, then up and forward again and down again.
Start with 1 set of 8 – 12 repetitions and return to the starting position and repeat on the other side. Start with 2 sets of 4-6 repetitions and then repeat 1-2 more sets, then 3-4 sets, and so on until you are done.
Place your feet hip-width to the floor, bend your knees, and place your hands over your head, elbows pointing to the side. This classic exercise strengthens the abdomen by keeping it under constant tension.
Bring your left elbow up to your right knee and bend it towards your chest, tightening your core and moving your shoulders back and forth. Tap the floor with your left shoulder and stretch your left leg out, lifting it a few inches from the floor. Lift your right shoulder, upper back, bend your right knee towards your chest and tap the floor with your left shoulder.
Start with 1 set of 8 – 12 repetitions and repeat for 1 – 2 sets of 3 – 4 repetitions until your core is completely relaxed.
If you want to start a regular workout program or give an existing one an extra boost, these powerful core exercises are a good starting point. I can show you how to tone and train your core safely, but please ask your personal trainer if you have a past or current back injury. If you are starting a new exercise method, talk to your doctor before you start.
When you bend forward, use the abdominal muscles, which are known as the straight abdominal muscles, and this helps you get a straight bend. This is known as a “six-pack” and it is one of the most important muscles in the body for a strong and healthy body.
The abdomen, wrapped transversely around the front of the trunk, stabilizes the pelvis. The inner and outer inclination makes it possible for the trunk to rotate and bend, and the inner inclination causes the hips to bend.
The Multifidus back, which supports the spine, serves as a support for the upper and lower back. Maintaining this muscle strength helps stabilize the body, support the spine, and improve overall fitness.
These core exercises are perfect for everyone – from beginners to advanced fitness maniacs! They are easy and effective, and will keep your six pack in tact for the Holiday season!