The 5 Best Core Ecercises

Whether you’re starting training or just going back now, you should know that developing a strong core increases your balance and stability.

You will be able to do more complex moves as you build or regain strength which will help you work hard and perform harder exercises.

Even if you’re not in shape or don’t perform core exercises, you still do something every day; like carrying groceries or any other everyday movement, you rely on your core which is the foundation of strength.

Strengthening your core will help you keep your spine and chest strong, and even help you if you have any back issues.

You don’t need the trendy new machines to work on your inner stomach muscles and in this article we show you 5 core exercises for beginners, and everything you need is your bodyweight.

 

1. Bird-Dog Crunch

Targets: Glutes, abs, hamstrings, shoulders

How to perform it:

  1. Get down on the ground on all fours.
  2. Place your hands under your shoulders.
  3. Keep your knees in line with your hips.
  4. Lift the right hand and extend the arm in front of your and keep it shoulder height, and simultaneously lift your left leg and extend it to the back.
  5. Your body should form a straight line from the left toes tp the right fingertips.
  6. Touch the right elbow with the left leg under the stomach.
  7. Extend the arm and the leg out again.
  8. Return to the original position.
  9. Repeat with the opposite sides.
  10. Do five reps for each side.

 

2. Standing Bicycle Crunches

Targets: Rotational muscles and obliques

How to perform it:

  1. Stand tall and place your feet hip – width apart and put your hands behind your head.
  2. Keep your core tight, your back straight and your shoulder relaxed.
  3. Lift the right leg while simultaneously raising the right knee and lowering the left elbow towards each other.
  4. Return to the original position.
  5. Repeat on the other side.
  6. Do five reps for each side.

 

3. Seated Leg Lifts

Targets: The hamstring and the abs

How to perform it:

  1. Sit down on the ground and extend your legs in front of you.
  2. Keep your core engaged and lean back slightly.
  3. Put your hand on the glutes.
  4. Lift one leg six inches off the floor.
  5. Pause for five seconds and then lower it down.
  6. Repeat with the other leg.
  7. Continue alternating for one minute.
  8. Rest for 20 seconds.
  9. Repeat 5 times.

 

4. Sit-Ups

 Targets: The abs and the hip flexors depending on the range of motion.

How to perform it:

  1. Sit down on the ground and bend your knees, with the heels touching the floor.
  2. Place your hands on your head.
  3. Relax and drop your shoulder to avoid tension in the back.
  4. Keep your feet on the floor and lay back until your back is flat on the ground.
  5. Go back up.
  6. Keep doing this for one minute straight.
  7. Rest for 20 seconds.
  8. Repeat for five rounds.

 

5. Modified Bicycle Crunch

 Targets: Rotational muscles and obliques.

How to perform it:

  1. Get in a neutral position of a sit – up.
  2. Sit with your knees bent, put your heels flat on the ground and your hand on your head.
  3. Move the left elbow and the right knee toward each other, with a gentle and a simple twist.
  4. Go back to the original position.
  5. Repeat with the left knee and right elbow.
  6. Keep doing this for one-minute straight.
  7. Rest for 20 seconds.
  8. Repeat for five rounds.