Have you ever wondered what strengthens your upper and lower body? Yes, your core. This set of muscles goes beyond your abs and stabilizes your whole body. That is why it is important to work on your core muscles.
Do you want to build a strong core effectively and quickly? Follow a core workout routine that focuses on all the major muscles. Now the question arises, how to make a plan or how to select the workouts.
Well, do not worry anymore. In this article, I will discuss the effective routines and workouts with you. So, if you are looking for a change, do not forget to read to the end.
The Core Workout Routine At Home
You can practice the core workouts at home with a pair of weights or without anything. In this section, I will discuss the top 5 workouts that activate all your core muscles. Performing the below workouts for 15 to 20 minutes every day will help you build a strong core.
Plank is the basics of most of the workouts you perform. This workout engages all your core muscles and makes your entire body strong.
To perform this workout, distribute your upper body weight on the forearm and lower body weight on the toes. Keep your abdominal muscles engaged and knee rigid. Do not drop your hips or sink your upper back into the shoulder blades.
Make sure your body is stiff and straight as a plank. Stay in that position for 15 to 60 seconds. Remember, you need to maintain normal breathing.
If you find this one boring, you can bring some variations. How? Extend your right arm in front of you and maintain balance on one forearm. After 10 seconds switch to another forearm. This modified plank targets your abdominal, lower back, and hip muscles.
2. Bicycle crunch
The bicycle crunch will be great for your core workout routine. It focuses on all the core muscles, especially on the rectus abdominis and obliques.
Start this workout by lying flat on the floor, facing up to the ceiling. Make sure your lower back is pressed tightly to the ground. Place both your arms behind your head.
Lift your right knee off the ground and keep it up to a 45-degree position. The other leg should stay extended and a few inches above the floor. Reverse the movements and bring your left knee up.
Keep shifting your knees back and forth, mimicking a cycle peddling. Whenever you raise your knee, try to touch it with the elbow of the opposite arm. 20 to 25 reps on each side will be enough. Keep your movements slow, relaxed and deliberate.
3. Side plank
The side plank is important to stabilize your body from ankle to shoulder. It also strengthens your hips and oblique muscles.
Start this workout with the plank position. Slowly move your whole upper body weight to the right arm. Extend your left arm towards the ceiling. Position the left foot behind the right one to stabilize and support the full body.
Make sure the legs, hips, and spine are in a straight line. Hold the pose for 15 to 60 seconds. Keep your core engaged and body stable. Slowly relax and return to the starting position. Now repeat the moves on the other side.
4. The bridge
The bridge is a quite popular choice for a core workout routine. It targets the lower back, glutes, and hamstring muscles. It also improves the strength and stability of the core.
Begin the bridge workout by lying on the floor, facing up, and keeping your knees bent. Position your arms by your side and feet flat on the ground. Slowly lift your hips from the floor, tightening your glutes and abs. Make sure your knee and shoulders are in a straight line. Pause in that position for 15 to 60 seconds.
5. V sit up
V sit-up is a lower ab exercise that works on your abdominal, hip, and oblique muscles. You may find this workout similar to the boat pose. To perform this workout, go in the seated position on the floor. Raise your legs to a forty-five-degree angle and keep your core muscles contracted.
To stabilize your body, reach forward, and place your hands behind the legs. Stay in that position for 15 to 40 seconds and then relax for 15 seconds. Repeat the bridges 3 or 4 times more.
Top 10 core exercises
You can also customize the plan according to your preferences. To make your journey easier, in this section, I will share the top 10 core workouts. Later in this section, I will provide a list of core workouts that you can perform adding weights.
1. Mountain climber: This is great to enhance your cardio endurance, agility, and core strength.
2. Leg raise: The leg raises are great for the lower ab and core muscles. This workout stabilizes and strengthens the whole body, especially the rectus abdominis.
3. Crunch: It tones the midsection and strengthens all the major core muscles. Also, if you are suffering from back pain, try crunches.
4. Dead bug: The dead bug is simple yet an effective core workout. This improves your body posture and gives you relief from the back pain.
5. Elbow plank twist: It targets your abs, glutes, shoulders, quads, and obliques.
6. Three-point plank: You can not perform a three-point plank unless you are an expert. This is way more challenging than other planks.
7. Bird dog: The bird dog works on your core, hips, and back muscles.
8. Flutter kick: This workout has been specially designed for the lower abs and core.
9. Hollow hold: It works on both the upper and lower body. This can be an excellent option to strengthen your core.
10. Superman pulls: This can be a bit difficult for beginners. It works on all the major core muscles.
Core workouts with weights
- Dumbbell plank drag
- Single leg Romanian deadlift
- Ab wheel rollout
- Renegade row with push-ups
- Russian twist
- Reverse fly
- Dumbbell swing
- Dumbbell crunch
- Dumbbell side bend
Building your abs or muscles is not difficult anymore. If you want a strong midsection, just follow the core workout routine. You have the freedom to custom the plan according to your preference and physique.