Discover the best core strengthening exercises and the ultimate guide that will transform your fitness routine. From a comprehensive calisthenics core routine to seven effective exercises you can do at home, and the top five hidden gems you may not have tried, this article has you covered for a stronger, more defined core.
Calisthenics Core Routine
Here’s a calisthenics core routine that you can do every day to target your core muscles:
- Plank: Hold a plank position for 30-60 seconds, focusing on keeping your core engaged and your body in a straight line. Repeat for 3 sets.
- Bicycle Crunches: Lie on your back with your hands behind your head and your legs raised. Perform bicycle crunches by bringing your left elbow towards your right knee while extending your left leg, then alternate to the other side. Aim for 15-20 repetitions per side. Perform 3 sets.
- Leg Raises: Lie on your back with your legs straight. Lift your legs off the ground while keeping them straight until they form a 90-degree angle with your torso. Lower your legs back down with control. Aim for 10-15 repetitions. Perform 3 sets.
- Russian Twists: Sit on the floor with your knees bent and feet raised. Lean back slightly while maintaining a straight back. Twist your torso to the right, touching the floor with your hands, then twist to the left. Aim for 15-20 repetitions per side. Perform 3 sets.
- Hollow Body Hold: Lie on your back with your arms extended overhead and your legs straight. Lift your arms, shoulders, and legs off the ground simultaneously, creating a “hollow” position. Hold this position for 20-30 seconds. Repeat for 3 sets.
- Mountain Climbers: Begin in a high plank position and bring one knee towards your chest, then alternate quickly in a running motion. Aim for 30-60 seconds of continuous movement. Perform 3 sets.
Remember to focus on maintaining proper form and engaging your core throughout each exercise. Start with a duration or number of repetitions that are challenging but doable, and gradually increase as you build strength and endurance. It’s important to listen to your body and rest if needed. Additionally, combining this routine with proper nutrition and overall fitness training can help you achieve optimal results.
Do this 5 minute Calisthenics Core Routine Everyday!
What are 7 core strengthening moves to do at home?
Here are seven core strengthening moves that you can do at home:
- Plank: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Hold this position, engaging your core, for 30-60 seconds. You can also try side planks by resting on one forearm and stacking your feet or doing forearm planks by resting on your forearms.
- Russian Twists: Sit on the floor with your knees bent and feet raised off the ground. Lean back slightly and twist your torso to the right, touching the floor with your hands. Twist to the left side and continue alternating for 15-20 repetitions per side.
- Bicycle Crunches: Lie on your back with your hands behind your head and your legs raised. Bring your left elbow towards your right knee while extending your left leg. Alternate sides in a cycling motion. Aim for 15-20 repetitions per side.
- Flutter Kicks: Lie on your back with your legs extended and your hands by your sides. Lift your legs a few inches off the ground and kick them up and down in an alternating motion, as if you were swimming. Perform this exercise for 30-60 seconds.
- Dead Bug: Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Slowly lower your right arm and left leg towards the ground while keeping your core engaged. Return to the starting position and repeat with the opposite arm and leg. Aim for 10-12 repetitions per side.
- Mountain Climbers: Begin in a high plank position. Bring one knee towards your chest, then quickly alternate legs in a running motion. Perform mountain climbers for 30-60 seconds.
- Reverse Plank: Sit on the floor with your legs extended in front of you and your hands resting on the ground behind your hips. Lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for 30-60 seconds.
Perform each exercise with proper form and focus on engaging your core muscles. Start with a number of repetitions or duration that challenges you but allows for proper form, and gradually increase as you gain strength and endurance. Remember to listen to your body and take breaks when needed.
The Best Core Exercise You’re Not Doing
The 5 Best Core Exercises You Aren’t Doing?
- Hanging Leg Raises: Hang from a pull-up bar or use a captain’s chair. Engage your core and lift your legs up in front of you, keeping them straight. Aim to bring them as close to a 90-degree angle with your torso as possible, then lower them back down with control. Repeat for 10-12 repetitions.
- Turkish Get-Up: Lie on your back while holding a kettlebell or dumbbell in one hand. Slowly rise up by pushing off the ground, keeping your arm extended and the weight balanced. Stand up while maintaining control of the weight, then reverse the movements to return to the starting position. Perform 5-6 repetitions per side.
- Stability Ball Rollouts: Start on your knees with your forearms resting on a stability ball, positioned directly under your shoulders. Roll the ball forward, extending your arms and stretching your body into a plank position. Roll the ball back toward your knees to return to the starting position. Aim for 8-10 repetitions.
- L-Sit: Sit on the floor with your legs extended in front of you and your hands resting on the ground by your sides. Engage your core and lift your body off the ground, supporting yourself with your hands. Keep your legs straight and parallel to the floor. Hold this position for as long as you can, aiming for 20-30 seconds.
- V-Ups: Lie on your back with your arms extended overhead and your legs straight. Simultaneously lift your upper body and legs off the ground, reaching your hands towards your toes. Lower your body back down with control. Aim for 12-15 repetitions.
These exercises target different aspects of core strength and stability. As with any exercise, focus on maintaining proper form and gradually increase the intensity or number of repetitions as your core strength improves.
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