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The core is a collection of muscles that attaches the upper body to the pelvis and helps maintain your posture.
The best way to work out the core is with exercises that engage both the front and sides of the muscle group. They can help you get lean and stacked to help you look good from all angles.
Best Core Exercises
Here’s a look at six such exercises:
#1 Hanging leg raise
The hanging leg raise targets the core, so it’s great for building a six-pack.
Here’s how to do it:
- Grip the bar with your hands slightly wider than shoulder-width apart and arms fully extended.
- Hang from the bar with straight legs and raised arms, contracting your abs to form a 90-degree angle between your torso and thighs. Check these source news.
- Slowly lift your legs towards you till they’re about parallel to the floor; hold this position for two seconds before lowering back down again.
- If you can’t do that movement, try jumping kicks instead of lifting both legs together at once; as you become stronger, try doing one leg at a time instead of both together.
To increase difficulty (and get more results), simply extend each rep by raising yourself higher off the ground or holding each rep longer in that high position before lowering back down again or both.
#2 Reverse crunch
The reverse crunch is a great exercise for the abdominal region, as it targets the entire core. That makes it a great option if you don’t wish to split your attention between the various core exercises.
This exercise works primarily the rectus abdominis but also targets your obliques (external and internal), glutes, hamstrings, and hip flexors. These are the Best otc weight loss pills.
Here’s how you do this exercise:
- Lie on your back with your feet flat on the floor and knees bent 90 degrees.
- Lift the hips off the floor, and hold for three seconds.
- Push your upper body forward, and lower to start the position to complete one rep.
- Do 8-12 reps for three sets, resting 30 seconds between sets.
A plank is a static exercise that works the core and strengthens the muscles of your back, arms, and legs. It’s also an effective way to improve posture and prevent injuries such as lower back pain.
To perform a plank:
- Get into a push-up position with your shoulders directly above your hands, keeping them shoulder-width apart.
- The forearms should be on the floor at all times throughout this exercise. If you can’t do so because you’re stiff or have wrist problems, rest them against a wall instead.
- Tuck in both of your glutes to stabilize, and engage those muscles throughout the exercise so that they don’t take over for other muscle groups (i.e., abdominal).
The goal is to hold this position for at least ten seconds before relaxing into a child’s pose or downward dog yoga poses if possible (but not required).
Don’t rush through it. Make sure all four corners of each foot are grounded by pressing down evenly through each one while maintaining balance throughout every part of the body from head to toe.
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