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A strong core is essential to achieve the overall fitness of your body. This is because your body’s core is responsible for doing most of your daily activities like lifting and moving objects, pushing, pulling, etc. But, like many beginner fitness enthusiasts, don’t believe the misconception that your core consists only of your abs. Simply getting six pack abs may not lead to a stronger core, because your core consists of other muscles as well.
Apart from your abs or the rectus abdominis, your core is made of transverse abdominis, multifidus, internal and external obliques, erector spinae, diaphragm and the pelvic floor muscles. If you wish to strengthen your core, then include exercises that target all these muscles in your routine.
Here are some of the best exercises you can practise for a stronger core.
Plank
The classic plank is quite a popular exercise in fitness circles. Take any ab workout near you and you’re bound to find planks somewhere in the routine. Planks target the entire core, including the rectus abdominis, transverse abdominis, and oblique muscles.
Here’s how you can do a plank:
- Start by getting into a push-up position, with your palms flat on the floor directly under your shoulders and your chest, waist and feet in a straight line at an incline.
- Hold this position for as long as you can while maintaining proper form. Ensure that your abdomen doesn’t sag.
- Start by holding the plank position for short durations, then challenge yourself by increasing the duration of the plank as you make progress.
Bicycle Crunches
Bicycle crunches are also highly effective core exercises that target both the upper and lower abs. They’re among the more intense ab workouts. In a study conducted by the American Council on Exercise, the bicycle crunch ranked as the most effective abs workout.
To do bicycle crunches:
- Lie on your back and place your hands behind your head to get into position.
- Now bend your left knee up by 90 degrees and bring your right elbow up to touch it while extending your right leg straight.
- Repeat the movement on the other side and keep alternating for several reps.
- Aim for a slow and controlled movement to maximise the effectiveness of this exercise.
Russian Twists
Russian twists are relatively simple exercises that engage the obliques, which are the muscles on the sides of your torso. If you’re looking to do ab workouts at home, then you can try Russian Twists.
- Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, maintain a straight spine, and lift your feet off the ground, balancing on your tailbone.
- Clasp your hands together in front of your chest and twist your torso from side to side, touching the floor on each side.
- Keep your core engaged throughout the exercise.
- A great variation is to hold weights or an exercise ball when you do Russian twists to make them more challenging.
Dead Bug
The dead bug exercise is an excellent way to strengthen core muscles and improve stability. It’s also an uncomplicated exercise that doesn’t require any equipment.
- Start by lying on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
- Slowly lower your right arm overhead while simultaneously extending your left leg, keeping them just above the ground.
- Return to the starting position and repeat with the opposite arm and leg. Focus on maintaining a neutral spine and avoid arching your back during the movement.
Mountain Climbers
Mountain climbers are a terrific and intense exercise that targets the entire core while also engaging the shoulders, arms, and legs. These can also be part of an HIIT workout.
- Begin in a high plank position with your hands directly under your shoulders.
- Bring one knee towards your chest, take it back, and then bring the other knee. Repeat the movement quickly, simulating a running motion.
- Keep your core tight and maintain a fast, controlled pace.
Practising the above exercises 2-3 times a week will help you build a strong and well-defined core. You can increase the repetitions or days as you make progress. If you want to incorporate a well-rounded core workout into your routine, then download the FITPASS app and find the best gyms that offer core workouts near you. Now you can easily locate ab workouts in Delhi, Mumbai, Kolkata and other metro cities, and be on your way towards building a stronger core.
