Have you been working on your core but are unhappy with your progress? We have all been there. Core is a difficult area to train because it is a group of muscles that need to be targeted separately. These major muscle groups can be tricky and stubborn making core training extremely challenging.
Player doing core exercises
However, we will help you with it. Before we get started with a core workout regime, let us be extremely clear of a few things:
a) Your core is not synonymous to your abs. It includes your oblique, pelvis, and parts of your hips, thighs and few other regions. Hence, doing crunches is not enough.
b) Further, a strong core is a major plus when it comes to performing regular activities as it enhances stability and posture.
c) You must also remember that training your core is not the same as training your legs or arms where the number of reps matters. When it comes to core exercises, your posture and speed are more important as compared to the number of reps you do.
d) When training your core, always be sure to include variety to your workout and allow your body to recover after a training session.
Let us look at some easy exercises for beginners to help them build a strong core.
Exercise #1
Bridge Lifts
Instructions:
Step 1: Lie on your back and extend your legs in front of you. Keep your palms by your side.
Step 2: Bend your knees and place your feet flat on the floor.
Step 3: Push your hips up, towards the ceiling and go up until your body forms a straight line from your knees to your shoulders.
Step 4: Get back to the initial position and repeat.
Do 2 sets of 20 reps each.
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Exercise #2
Plank
Instructions:
Step 1: Get down on all your fours such that your knees and palms are on the floor.
Step 2: Push your legs back and bend your elbows to place your forearms on the ground. Your elbows must be right under your shoulder and your body must form a straight line from your head to your heels.
Step 3: Keeping your core engaged stay in this position for 3 minutes. It will be difficult initially. So take breaks in the middle.
Exercise #3
Bicycle Crunches
Instructions:
Step 1: Lie on the floor and bend your knees to come to the tabletop position. Place your palms behind your head.
Step 2: Keeping your lower back on the floor and your core engaged, bring your left leg towards your chest while extending the right one in front of you. Try and touch your left knee with your right elbow by lifting your upper body off the floor.
Step 3: Quickly get back to the initial position and repeat for the other side.
Do this exercise for 2 minutes and make sure that you do quick motions.
Exercise #4
Hand overhead Crunches
Instructions:
Step 1: Lie on the floor and bend your knees to keep your feet flat on the floor.
Step 2: Extend your hands over your head and clasp your palms together.
Step 3: Slowly, curl your body forward to raise your shoulder off the ground. Your upper arms must be close to your ears throughout the exercise.
Step 4: Get back down to the initial position and repeat.
Do 2 sets of 20 reps each.
Exercise #5
Russian Twists
Instructions:
Step 1: Lie on your back and bend your knees to place your feet on the floor. Extend your arms in front of you.
Step 2: Now, raise your feet off the floor and slightly bend your upper body backwards.
Step 3: Engage your core and twist your torso to the left while keeping your arms parallel to the floor.
Step 4: Get back to the initial position and repeat for the other side.
Do this exercise for 2 minutes.
Exercise #6
Sliding Pike
Instructions:
Step 1: Get in the high plank position with your wrists under your shoulder and your body forming a straight line from your head to your heels. Place a towel under your toes.
Step 2: Slowly, pull your feet towards your chest and push your hips towards the ceiling.
Step 3: Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #7
Single Arm Slide Out
Instructions:
Step 1: Get down on your knees and palms. Make sure that your wrists are under your shoulder. Place a towel under both your palms and keep your arms straight. Push your legs back.
Step 2: Now, bend your right elbow and slide your right palm as far as you can. Engage your core and pull your body back to the initial position. Repeat for the other side. This is 1 rep.
Do 2 sets of 10 reps each.
