10 Core Exercises Top Trainers Swear By

| January 30, 2023 | Bodybuilding and Fitness Nutrition | No Comments

A strong core is essential for overall fitness and can improve posture, balance, and stability. Here are ten core exercises that top trainers swear by.

Plank:

  • The plank is a simple and effective exercise that targets your entire core, including your abs, obliques, and lower back.
  • Start by holding a plank position for 30 seconds and gradually increase the length of time you hold it as you build strength.

Bicycle Crunch:

  • This classic exercise targets your entire midsection, including your abs and obliques.
  • Lie on your back and place your hands behind your head.
  • Alternately bring one knee towards your chest while twisting your torso to bring the opposite elbow towards the knee.
  • Repeat for 20-30 reps.

Russian Twist:

  • This exercise is great for targeting your oblique muscles and strengthening your waist.
  • Sit on the floor with your knees bent and hold a weight or medicine ball in both hands.
  • Twist your torso from side to side while keeping your abs tight. Repeat for 20-30 reps.

Leg Raise:

  • This exercise works your lower abs and hip flexors.
  • Lie on your back with your legs straight and arms at your sides.
  • Lift your legs until they’re at a 90-degree angle with the floor and then lower them back down.
  • Repeat for 15-20 reps.

Mountain Climbers:

  • Start in a plank position and alternate bringing your knees towards your chest.
  • This exercise works your entire core as well as your legs and arms.
  • Repeat for 30-60 seconds.

Russian Twist With Medicine Ball:

  • This exercise is a variation of the Russian twist, using a medicine ball for added resistance.
  • Sit on the floor with your knees bent and hold the ball in both hands.
  • Twist your torso from side to side while keeping your abs tight.
  • Repeat for 20-30 reps.

Reverse Crunch:

  • Lie on your back with your hands behind your head.
  • Lift your legs and bring your knees towards your chest.
  • Repeat for 15-20 reps.

Superman:

  • Lie on your stomach with your arms and legs extended.
  • Simultaneously raise your arms, legs, and chest off the ground and hold for a few seconds before lowering back down.
  • Repeat for 15-20 reps.

Side Plank:

  • Lie on your side with your elbow directly under your shoulder.
  • Raise your hip off the ground and hold for 30-60 seconds before switching sides.

Dead Bug:

  • Lie on your back with your arms and legs extended towards the sky.
  • Alternately lower your opposite arm and leg towards the ground while keeping your lower back pressed against the floor. Repeat for 20-30 reps.

Incorporating these exercises into your workout routine can help you achieve a strong and toned core. Remember to warm up before exercising and listen to your body, taking breaks when needed. With dedication and consistency, you’ll be on your way to a fitter you!