Whenever the term “core” is mentioned, most people’s minds immediately go to the abdominal cavity (abb). However, the term “core” refers to more than just the abdominals; it also encompasses the glutes (butt), lower back muscles, and hips.
Strengthening the core can improve your posture, ease lower back pain, increase your stamina and speed, and even help you avoid injuries.
The following exercises are unparalleled in their ability to strengthen your core and deliver spectacular results in a short amount of time.
The first part of the process consists of three simple exercises that will take no more than five minutes of your time. If you’re feeling particularly ambitious, you can do this routine twice.
1. Side Planks with Reach Through
Place your right hand firmly on the ground while lying on your right side. Prop yourself up into a side plank by engaging your core. Stack your left foot over your right, forming a straight line with your body.
Extend your left arm towards the ceiling, then bring it in front of you and under your right hip.
Raise your left arm above your head.
Do 10 reps per side.
2. Windshield Wipers
To begin, get on your back and extend your arms parallel to the floor. Raise your legs up and bend your knees so that they’re at a 90-degree angle.
Do a hip rotation to the side without letting your legs touch the floor.
Return to your starting position by lifting your legs.
Repeat on the opposite side until the set is finished.
Do 10 reps per side.
3. Breakdancer
Get on your hands and knees, lifting your knees a few inches off the floor.
Lift your left hand and right foot off the ground, rotate your hips to the left, place your left heel on the ground, and kick your right leg to the left.
Return to the starting position by rotating your hips to the right.
Repeat on the other side.
Do 15 reps per side.
4. Skydiver
Lie face down, hands by your temples, and knees slightly bent.
Hold for 30 seconds while squeezing your glutes and raising your chest and quads off the floor.
5. Dead Bug
Lie on your back with your feet off the ground and your knees bent at 90 degrees with your toes pointed up.
Extend your arms up to the ceiling, hands directly above your shoulders. You now resemble a dead bug.
Extend your left arm behind you and your right leg in front of you at the same time, and exhale while keeping your back flat on the ground.
Return to your starting position and do the opposite side.
Do 10 reps.
6. Crab Kicks
Sit on the mat with your knees bent and your feet together, and your hands behind you, fingers facing backward.
Kick your right leg up and lift your hips off the mat.
Repeat with the other leg.
Do 6 reps per side.
7. Star leg raise
Begin in a side plank position and extend the arm straight to the ceiling, keeping the arm straight and pointed at the ceiling. Raise one leg to 45 degrees.
Bring the leg down again.
Do 10 reps per side.
8. Side V-ups
Lay flat on your right side with your legs together and a little bit in front of you.
Put your right hand on the floor and your left hand behind your head. Crunch up in a V, raising your hips and buttocks while keeping your legs straight.
Bring your legs and torso down to the ground.
Do 10 reps per side.
9. Crunches
Lie on your back. Place your feet on the floor, hip-width apart. Cross your arms over your chest and bend your knees. Inhale while contracting your abs.
Lift your upper body while exhaling and keeping your head and neck relaxed.
Inhale and return to your starting point.
Do 10 reps per side.
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10. Army Crawls
Start in a plank position, low on your forearms, elbows on the mat, and hands in loose fists. Maintain a straight line with your body and engage your core.
Lift one arm and move it forward while maintaining a steady plank position that is low to the ground.
As you move your other arm forward, your opposite leg will drag behind you. While keeping your core tight, this is the motion that will propel your body forward. As you repeat the movement, concentrate on relying entirely on your upper body to pull you through the crawl.
