5 Core Exercises To Add To Your Routine.

young asian female completing a one minute plank

Apart from making one’s work out easier, building one’s core advances one’s posture and reduces back pain. Below are some core workouts that one should consider adding to their routine.

1.Plank

This exercise is best for the transverse abs and is considered one of the most important workouts as it aims for more of the muscles than the moves.

How to: one should start by sitting on their heels followed by walking with hands stretched to the point that the wrists are under the shoulders when the legs are fully drawn-out; this will cause the body to form a straight line from the shoulders to the heels. Hold that position for about 30 to 60 seconds and proceed to the next exercise, but if one needs to rest before going to the next move, then they are urged to take a 15 to 30 seconds rest

 

2. Reverse crunch

This exercise is good for the rectus abdominis. It lights up the rectus abdominis, transverse abdominis, and the obliques without injuring one’s neck and back. 

How to: one should lay on their back with their legs lifted, causing the thighs to be right to the ground and knees are bent. One should then press their lower back into the mat as they bend their knees into their chest to enable them to lift their hips off the ground and repeat for about 30 to 60 seconds before moving to the next exercise.

 

3.Bird Dog Crunch

This exercise is good for both the rectus abdominis and the transverse abs. It comes with an extra that works on one’s core and glutes.

How to: Start on all fours with one's hands weighted right under the shoulders, knees below the hips. In that position, one is urged to keep their upper body and core involved by spreading out their right limb straight out in front of the body and their left leg straight back behind it. Hold that position for 30 seconds and repeat the same on the other side before moving to the next exercise.

 

4. Mountain climber

If one is looking for an exercise that ups their game during their workouts, then this exercise is the one as it will make their core burn and their heart pumping. It is mostly good for the rectus abdominis.

How to: Start by being in a plank position and moving the right knee to the chest. Return to the official position to repeat the same on the left knee. Continue with the exercise for about 30 to 60 seconds before moving to the next exercise.

 

 

5.Glute Bridge

This exercise is good for both the rectus abdominis. It fires up one’s abs and works the glutes to boost stability.

How to: One should lie on their back with their legs curved, heels below the knees, and feet facing the ground horizontally. Stretch arms over the torso with palms on the ground. Form a straight line from the shoulders to the knees by raising one’s hips. Keep your abs tight, lift the right knee over the hip at a 90 degrees angle, and hold that position for a few seconds before pulling down the right knee. Repeat the same with the left knee and continue with the exercise for about 30 to 60 seconds before moving to the next exercise.

 

So the next time you work out do add one of these to your routine.


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