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.
- Kneeling Triceps Pushback
Benefits: your abs will keep your body balanced and stabilized during the arm movements
– 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.
A plank engages your core to support your whole body.
– Starting position – Laying face down resting on your forearms.
– 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.
- Crab Twist
Works your obliques.
– 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.
- Bird Dog
This move is usually used in yoga and Pilates. It utilizes your core to extend and contract your arms and legs.
– 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.
- Kneeling Clamshell
Works your inner thigh.
– 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.
- Kneeling Side Extension
Targets your abs, thighs, and glutes. You need a chair to stabilize your body.
– 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.
- Kneeling Overhead Press
– 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.