7 Simple Moves to Get Your Strongest Core Ever

7 Simple Moves to Get Your Strongest Core Ever

As the core is responsible for the strength and balance of your entire body, the key to seeing results at the gym lies exactly on it. Having a stronger core will provide you with stronger arms, legs, etc.

If you want to focus on a strong, stable core, check out on a few exercises that we are offering below, that actually force your core to work harder, putting more emphasis on your abs.

  1. Kneeling Triceps Pushback

Benefits: your abs will keep your body balanced and stabilized during the arm movements

Instructions:

–           Starting position – Kneeling, to all fours, holding a dumbbell in your left hand. Keep your back flat and left arm beside you.

–           With the palm facing the ceiling, push the dumbbell upward about 6 inches.

–           Releasing back to the hip line.

–           Repeat this movement on this side, then switch to another side.

  1. Plank

A plank engages your core to support your whole body.

Instructions:

–           Starting position – Laying face down resting on your forearms.

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–           Pushing up off the floor onto your toes, rest on your elbows.

–           Keeping your back flat, contract your abdominal muscles, holding your body in a straight line from head to heels.

–           Your butt shouldn’t sag or stick up in the air and your head should be up while shoulders are down.

  1. Crab Twist

Works your obliques.

Instructions:

–           Starting position – Sitting on the floor with knees bent in front of you, feet hip-width apart on the floor and hands shoulder-width apart on the floor behind you.

–           Lifting your butt come in reverse tabletop position.

–           Extending your right leg, place your left hand behind your head, elbow out.

–           Crunching diagonally, bring your right knee to your left elbow, to complete one rep.

Repeat for proposed amount of reps, then switch to another side.

  1. Bird Dog

This move is usually used in yoga and Pilates. It utilizes your core to extend and contract your arms and legs.

Instructions:

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–           Starting position – on your fours on the floor and shoulder-width apart.

–           Relaxing your core, keep your lower back and abdomen in the natural positions.

–           Bracing your abs, raise your right arm and left leg until they’re in line with your body.

–           Hold this position for 5 to 10 seconds.

–           Return to the starting position and repeat on another side.

  1. Kneeling Clamshell

Works your inner thigh.

Instructions:

–           Starting position – Laying on your right side, prop yourself up on your elbow with the elbow directly beneath your shoulder.

–           Bending both of your knees at a 45-degree angle, stack your knees on top of one another.

–           Rest the other hand on your hip and squeezing the lower oblique so your torso and hips stay lifted, keeping your feet together,

–           Raise your left knee as high as you can without your heels coming apart.

–           Hold this position, then return to the starting position.

  1. Kneeling Side Extension
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Targets your abs, thighs, and glutes. You need a chair to stabilize your body.

Instructions:

–           Starting position – Rest one knee on the edge of the chair, holding onto the back of the chair.

–           Keeping your body in an upright position, with control and good pace, open up your leg and arm to the side.

–           Bending the leg, bring it in front of you again to complete one rep.

  1. Kneeling Overhead Press

Instructions:

–           Starting position – kneel, with your feet behind you on the ground, hip-width apart, holding your dumbbells with your palms facing outward and in front of your thighs.

–           Bring your dumbbells up while they are parallel with your shoulders.

–           Flipping your wrists, push your dumbbells up, so your arms are straight and your weights are above your head.

–           Bringing them slowly back down to your shoulders, then continue to your thighs.

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