Before we start talking about core exercises, we need to understand what core muscles are and why it is important to ‘work on them’. Core muscles include abdominal muscles, back, backside and pelvis muscles. Stronger core muscles can increase your physical ability, stamina, not to mention help you get the beach body you have always dreamt of.
5 Exercises For A Strong Core:
One of the best core exercises is the plank. Get on the floor in a push up position, bend your elbows 90 degrees. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for 30 seconds and repeat for 3 – 4 sets. Once comfortable, you can hold the plank position for a bit longer.
2- Side Plank:
Begin by lying on side with arm bent and resting weight on the elbow. Legs are straight with weight on the outside of the foot in contact with the floor. Lift body up so that weight is on foot and elbow. Keep body as straight as possible. Hold for 30 seconds and work up to 1-2 minutes. Repeat on each side for 3- 4 sets.
3- The Russian Twist:
You can do this exercise using a medicine ball or a light weight. Start in the up position with your back off the ground. Twist to the right and left touching the medicine ball or the dumbbell to the ground on each side. Make sure you are twisting your core not your arms. Perform 15-20 repetitions for 3-4 sets. You can have feet off the ground for an even more advanced movement.
4- Mountain Climbers:
Begin in a push up position, with your weight supported by your hands and toes. Flex the knee and hip, and bring one leg until the knee is approximately under the hip. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat alternating both legs for 15-20 seconds.
These exercises should be very helpful for strengthening your core muscles, try to pair them with other exercises for a better overall fitness.