If you are intending to have great and sculptured abs, then you probably already have an idea what core strengthening exercises are. But for those who are pretty clueless, this set of exercises will help you tone your body and make your abs appear.
9 Core Strengthening Exercises
While they are pretty much linked with abs, it is still essential for you to note that core strengthening exercises are not only for your goals of having a flat tummy and toned abs.
Your core is not focused alone on your abs. As it happens, it includes your whole body excluding your limbs.
Accordingly, core strengthening exercises are also for your back, spine, glutes, flexors, and pelvic floor. And focusing on these exercises will largely help you as well in stabilizing your back and spine and at the same time generate power to do movements on your daily living.
Not to mention, you will no longer need to have real phentermine prescription too as these can help you as well in your weight loss programs. Therefore, it is a must that you apply these in your routines.
Here are some easy core strengthening exercises that you can do at home. And if you are a beginner, these are very ideal for you as they are quite easy to do:
Planking is the most popular core strengthening exercise today. And all you need to do is to primarily lay down on the floor with your front body.
Ensure that your back is straightened up. Slowly, lift your body up using your elbows to support your weight.
Straighten your legs behind you and press yourself into your heels. Once in position, tighten your core and stay for 30 seconds. You can do this in three repetitions.
For those who are doing yoga sessions, this will be familiar to you. But if not, you will only need to begin with your knees and hands on the floor.
Tighten your core in this position and make sure that your spine is well-aligned and in the neutral position.
Once in place, slowly lift your right arm with the elbow bent to 90 degrees. At the same time, lift your left leg on the ground extending at your back. Make sure that your arm and leg are parallel to ground, then hold your position for five to eight seconds.
Return to your neutral position and repeat the steps for the other side.
Just like in doing planks, you must utilize your elbows to support your weight. Begin with your right elbow positioned in parallel to your body.
Slowly lift your right side body up and make sure that your core is tightened. Also, your back must be straightened. Then, press yourself into your right heel.
Stay in this position for 30 seconds. Repeat two to three times.
When doing the mountain climbers, start with a table position with your palms on the floor. Straighten out your body and tighten your core.
Gradually, hop on your left leg and flex it going to the chest. Switch the hop to the right leg and flex it going again to your chest. Doing this is as if you are climbing a wall.
Do this for 30 to 45 seconds. Repeat twice or thrice.
Begin by sitting in a neutral position on the floor. Extend your legs and raise it up slightly parallel to the ground. Lean back a little as you lift your legs up then place your arms forward and bring your palms together.
Once your core is tightened, twist to the right and try to reach your right side using your palms. Twist to the left and do the same process.
Do this for 30 to 45 seconds. And you may apply two to three sets
Standing Side Crunches
When targeting your lower back and hip flexors, standing side crunches are very effective. All you need to is to stand up straight with your both of your arms raised upward. Make sure that your legs are shoulder-width apart and your shoulders are rolled back.
Gradually, lift your right leg up with your knees extended to the right side so that it will face your side. Reach your right knee with your elbows without bending your back.
Repeat steps for the other side. You can do this for 30 to 45 seconds or count eight to ten side crunches.
Modified Bicycle Crunch
Aside from your abs, when you want to improve your posture muscles, a modified bicycle crunch may help. All you need to do is to sit properly with your knees extended in front of you.
Ensure that your back and spine is straightened up. Then, place your hand at the back of your head.
Twist your core to the right as you slightly lift your right knee up. Reach your right knee with your left elbow as you twist to the right.
Bring back your body in a neutral position and make sure to keep your posture straight before doing the same process on the other side.
Do this for 30 to 45 seconds in each set. Repeat for two to three sets.
The superman position is one of the easiest exercises and yet one of the most effective. All you need to do is to lie down on the ground facing the floor.
Extend your legs and arms upward and lift them all at the same time. Once you feel that your core is targeted, stay in this position for 30 to 45 seconds. Repeat twice or thrice.
Hollow Body Hold
The hollow body hold is pretty much similar to the superman routine. But instead of facing the floor, lie down on the floor with your back flat to the ground. Extend your legs and arms away from your body creating a pointy position.
Next, slowly raise your legs and arms leaving your core flat to the ground. Stay in this position for the next 30 to 45 seconds. Do this for two to three times.
These nine core strengthening exercises are very easy to do. And any beginner would find them all convenient as they can be done easily at home.
With these exercises, you can easily strengthen your core, build your muscles on your midsection, and even correct your posture as long as you do these regularly.