Best Exercises For Core

Best Exercises For Core

Core exercises are exercises that target the muscles of the abdominal and lower back regions, also known as the “core” muscles. These muscles include the rectus abdominis, transverse abdominis, internal and external obliques, and the erector spinae. The core muscles play a crucial role in maintaining balance, stability, and proper posture in the body.

The goal of core exercises is to strengthen and tone the muscles in the abdominal and lower back regions, which can help to improve overall fitness, stability, and reduce the risk of injury.

1. Dead Bugs: Lie on your back with the arms extended towards the ceiling and the knees bent at a 90-degree angle. Lower the right arm and left leg towards the ground at the same time and then return to the starting position. Repeat on the opposite side.
2. Sit-Ups: Lie on your back with the knees bent and the feet flat on the floor. Put your hands behind your head and lift your shoulders off the ground towards your knees.
3. Push-Ups: Classic push-ups work the core as well as the chest, triceps, and shoulders. Keep the body in a straight line and lower the chest towards the ground, then push back up.
4. Leg Raises: Lie on your back with your hands under your lower back for support. Raise your legs up towards the ceiling and then lower them back down.
5. Seated Leg Tucks: Sit on the edge of a bench or chair and then bring your knees towards your chest.
6. Superman: Lie face down on the floor with your arms and legs extended. Simultaneously raise your arms and legs off the ground and hold for a moment before lowering.
7. Reverse Crunches: Lie on your back with the knees bent and the feet flat on the floor. Put your hands behind your head and lift the shoulders off the ground while bringing the knees towards the chest.
8. Standing Side Crunch: Place your feet shoulder-width apart as you stand. Place your hands behind your head, and then crunch to one side while keeping your legs straight.
9. Side Plank: Lie on your side with your feet together and your elbow directly under your shoulder. Push up onto the elbow and raise your hips off the floor, keeping the body in a straight line.
10. Medicine Ball Slams: Stand with your feet shoulder-width apart and hold a medicine ball with both hands. Raise the ball overhead and forcefully slam it down onto the ground.
11. Hanging Leg Raises: Hang from a pull-up bar with your hands shoulder-width apart. Raise your legs up towards your chest and then lower them back down.
12. Swiss Ball Roll-Out: Kneel on a Swiss ball and place your hands on the floor in front of you. Slowly roll the ball forward, stretching the abs, and then return to the starting position.
13. L-Sit: Sit on the floor with your legs straight out in front of you and your hands on the floor beside your hips. Lift your hips off the ground and bring your legs up towards your chest, forming an L-shape with your body.
14. Russian Twist On Swiss Ball: Sit on a Swiss ball and lean back slightly. Hold a weight or medicine ball and rotate the torso to the left and touch the weight to the ground, then rotate to the right and repeat.
15. Weighted Bicycle Crunch: Lie on your back with your knees bent and your hands behind your head. Bring one elbow towards the opposite knee while straightening the other leg. Alternate sides.
16. V-Ups: Lie on your back with your legs and arms extended. Simultaneously raise your arms and legs off the ground and bring them together to meet above your hips, forming a V-shape.
17. Forearm Plank: Get into a plank position on your forearms instead of your hands.
18. Seated leg Tucks: Sit on the edge of a bench or chair and then bring your knees towards your chest.
19. Scissor Kicks: Lie on your back with your hands under your glutes. Raise your head, shoulders, and legs off the ground and kick your left leg towards your right hand and vice versa.
20. Standing Cable Woodchops: Stand with your feet shoulder-width apart, holding a cable handle in both hands. Twist your torso to one side, then twist to the other side. Repeat for 10-15 reps on each side.