Having a strong core is quintessential for a host of activities as it provides the much-required upper body strength, and it is imperative that one activates the entire abdomen with a targeted training program. Traditionally, most of these exercises require the user to hit the local gym and workout with the equipment.
Plank: An effective core exercise
However, that is not always the case as one could perform a core-strengthening training program at their homes without any equipment. Moreover, the simple motion of the exercises ensures that one need not spend long durations to achieve the required results.
Nevertheless, keep in mind that building a toned abdomen takes time and one should have tremendous discipline and commitment levels to build a six-pack abdomen. Also, the diet plays a crucial role, and one must include tonnes of lean protein while cutting down on the fat as it is beneficial for muscle building.
Let us shed some light on the six simple core exercises that you could do in the comfort of your home to build a sculpted abdomen.
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#1 Plank
The plank is an isometric strength training exercise that targets the entire core with greater accuracy.
Instructions:
Step 1: Lie on the floor in a prone position with your feet placed close together.
Step 2: Raise your torso such that the entire body rests on the forearms and the feet. Ensure that the upper arms are perpendicular to the body while the forearms are parallel to the floor throughout the duration of the exercise.
Step 3: Hold the position for 30 seconds and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the high plank to better activate the pectoral muscles along with the abdominal muscles.
#2 Crunches
Crunches are the go-to exercise for many when it comes to building the abdominal muscles as this exercise’s motion targets the entire core region.
Instructions:
Step 1: Lie on the floor in a supine position and place your feet close to each other while crossing your arms over the chest. You could bend your knees such that the legs form an arch over the floor.
Step 2: With a stationary lower body, raise your torso such that it is almost perpendicular to the floor.
Step 3: Hold the contraction for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: People with a history of lower back problems must exercise caution while performing this exercise.
#3 Mountain Climbers
Mountain climbers are an explosive exercise that tone the external obliques with enhanced accuracy.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank position. The entire body must rest on the palms and the toes.
Step 2: With a stationary torso, explosively bring the right knee towards the chest.
Step 3: Pause for a second and return to the initial position. Repeat the same motion using the other to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: Keep your elbows close to the body throughout the duration of the exercise.
#4 V-Ups
This advanced exercise tones the core along with scores of muscles in the back region. Additionally, the exercise is very effective in improving the overall flexibility of the body.
Instructions:
Step 1: Lie on the floor in a supine position with your feet placed close to each other while positioning your hands behind the head in a fully extended position.
Step 2: Gradually raise your torso and the legs at the same time such that the palms make contact with the feet. Ensure that hips are firmly planted on the ground throughout the duration of the exercise.
Step 3: Pause for a second and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Perform the V-ups with a medicine ball for a more targeted workout experience.
#5 Leg Raises
Apart from strengthening the core, the leg raises also tone a host of stabilisation muscles in the lower body including the hamstrings, quads and the calf muscles.
Instructions:
Step 1: Lie on the floor in a supine position with your feet placed close together while placing your arms on the side, parallel to the body.
Step 2: With a stationary torso, raise the leg such that they form an acute angle with the floor. Ensure that the legs are straight and fully extended throughout this motion.
Step 3: Hold the contraction for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the exercise while wearing ankle weights for added resistance and improved customisability.
#6 Russian Twist
The unique motion of the Russian twist tones the entire core with a special focus on the obliques.
Instructions:
Step 1: Sit on the floor with your feet placed close together. Place your arms in front of the abdomen region such that they are fully extended.
Step 2: Gradually twist your torso such the arms touch the floor.
Step 3: Hold for a moment and return to the initial position. Perform the same motion on the other side to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: One could perform the Russian twist by holding a weight plate or a dumbbell for an increased challenge.
