Table of Contents:
Introduction
1. Crunches
2. Reverse Crunches
3. Plank
4. Side Plank
5. Bicycle Crunches
6. Russian Twists
7. Flutter Kicks
8. Leg Raises
9. Dead Bug
10. Superman
12. Bird Dog
Conclusion
Introduction
It is well understood that a good foundation is crucial for general well-being, strength, and stability. Strengthening exercises for your core helps in supporting your back, helps in body posture and enhances body stability for enhanced performance during exercises and other exercises in day to day life. If you want a toned and strong belly, it’s good to note that this doesn’t need to be done in a gym or with tools; there are several body weight exercises that you can do at home and still get the same results. In this article, you will be privileged to learn about the 12 best exercises to incorporate in your core training regime.
1. Crunches
The basic crunch targets the rectus abdominis, the front layer of abdominal muscle that runs from the sternum to the pubis. To do a crunch properly:To do a crunch properly:
- With your back flat on the floor, ensure that your legs are bent, your feet placed flat on the floor hip-width apart. Hands can grasp behind ears or cross on the chest.
- Contract abs, while raising the shoulders slightly off the floor. Inhale down, exhale up.
- Ensure that the chin is pulled back slightly without bending the head forward.
Try for 3 sets of 12-15 abdominal crunches. Slow is the new fast; better to do few things well.
2. Reverse Crunches
The reverse crunch mainly focus on the lower abdominal but still involves every part of the core muscles.
- Lay flat on the back with legs raised at right angles and knees flexed at the right angles. Engage core.
- Gently contract abs to curl hips up, pulling knees towards the chest. Inhale down, exhale up.
- Maintain lower back flat during movement.
Perform 2-3 series of 12-15 repetitions with an emphasis on proper technique.
3. Plank
The plank involves every muscle in the core because they are all working to help you maintain your balance.
- Beginning in push-up position. Position of arms at your sides, hands relaxed, legs straight behind you, toes pointed.
- Tense your abdominal muscles, and your upper leg muscles so that your body will be in a straight line. Do not swing or lift the hips up.
- Curl for 30 sec to 1 minute (or longer as the bands get stronger). Breathe normally.
Progressively train to maintain plank position for 60 seconds for each set. Do 2-3 sets.
4. Side Plank
Get the benefit of this tough abdominal stability exercise aimed directly at your obliques.
- Assume the side lying position with the forearm on the flat surface at the level of the shoulder, and the legs are straight and aligned.
- Raise the hips, and come into a straight line from the head to the feet with the help of the core muscles.
- This is done by holding the position for 30 seconds to 1 minute, gradually increasing the holding time over several days. Switch sides; repeat.
The recommended repetitions range from 2-3 sets per side during the exercise.
5. Bicycle Crunches
Bicycle moves are great for your rectus abdominis and your obliques due to the rotation of the movement.
- Lay flat on your back with your knees at 90 degrees with your legs raised in a tabletop manner. Stabilize core.
- Rotate the right leg into the chest while twisting the torso to the left and swinging the right arm with the intention of crashing the right elbow into the left knee.
- Perform the movement in the opposite direction, like the motion of the legs in pedaling.
Perform 3 sets of 12-15 reps on each side, targeting rotation and core support.
6. Russian Twists
This exercise is effective in increasing rotational force and shaping the oblique muscles.
- Kneel in a way that your legs are slightly bent and your feet are a few inches off the floor. Relax slightly, bend back a little to maintain stability in the core.
- With arms spread out, twist from the waist to the right, ends of fingers pointing beyond right leg.
- Twist back through center and to the left. Walk slowly, do not swing arms.
Perform 2-3 cycles of 12-15 twists to each side. Moving forward, adding light weight is part of the strategy implemented.
7. Flutter Kicks
Flutter kicks target the hip flexor and lower abdominal muscles.
- Lay on your back, straighten your legs, prepare your abdominals. Support lower back by placing hands on it with fingers wrapped around.
- Maintaining the leg straight, raise your feet about an inch from the floor and move them up and down vigorously.
- Work comes in cycles of thirty seconds to one minute. Remember to breathe.
Aim for 2-3 sets. You can make this move more challenging by incorporating alternating single leg lowers.
8. Leg Raises
This exercise helps in building the lower abs and hip flexors muscles.
- Lie face up with legs straight, keep your abdominal muscles tensed. Place hands under glutes.
- With legs straight and closely joined, raise feet from the floor at an angle of 10 to 30 degrees.
- Lower legs back down ensuring that they do not touch the floor before next repetition is made.
Perform 2-3 sets of 10-15 controlled reps.
9. Dead Bug
The dead bug targets most of the core muscles in one exercise.
- Lie flat on the back, extend the arms above the head, keeping the knees flexed at 90 degrees. Engage core.
- Lower right arm above head, as left leg straightens and remains parallel to the ground. Avoid arching low back.
- Go back to the beginning and repeat on the other arm and leg. Keep alternating sides.
Ideally you should be doing 2-3 sets of 8-10 reps per arm/leg. Gradually increase the number of repetitions if possible.
10. Superman
Supermans exercise essentially works out the entire posterior chain muscles such as lower back muscles, glutes, as well as the hamstrings.
- Lay flat on your stomach with your palms facing upwards with your arms above your head, your legs straight and your feet behind you.
- At the same time, raise legs, arms and the chest off the floor. Flex the knees and hips, and clench the glutes and abs.
- Scissor: Hold for 2 counts, then gently lower down.
Perform 2-3 sets of 10-12 reps.
11. Bridge
Bridges help in the development of strength in the glutes, hamstrings, low back, and the abs.
- Starting position: lying on your back with your knees flexed, your feet touching each other at approximately hip-width. Engage core.
- Using mainly heels, raise the hips off the ground as far as possible, making it a straight line from the shoulders to the knees.
Wait for 30 seconds to 1 minute on the bridge. Do 2-3 sets. Can progress to single leg bridges.
12. Bird Dog
Bird dog engages the whole core because when you try to maintain your balance you are forced to engage your muscles.
- Begin the position with the palms placed flat on the ground, immediately underneath the shoulders, and the knees directly under the hips. Engage core.
- At the same time extend the right arm forward and the left leg backward to a position that is parallel to the floor.
- Pike jump: Hold the position for 2 counts and go back to the initial position. Complete on one side and then switch to the opposite side, then repeat.
Ideally the goal with Leg Press is to do 2-3 sets of 10-12 repetitions on each leg.
Conclusion
This principle holds especially true when it comes to building a firm and toned abs. It is recommended to dedicate 2-3 days per week to your core fitness and include several of the most effective toning exercises into your training schedule. Perform core exercises properly and start with low sets and gradually move up the ladder with intensity. If you keep practicing, your tummy muscles will become firmer, your posture will improve and you will love how you feel!
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