When people hear of the kernel, they think of the abb section. However, the core is a broader term that not only includes the abs, but also the glutes (buttocks), lower back muscles, and hips.

The core is essential for body posture, soothes lower back pain, improves your sports performance and helps you prevent injuries.

The following exercises are extremely effective for the core area and they will provide you with amazing results in a very short time.

In the first part of the process, there are 3 simple exercises that will only take 5 minutes of your time. For the more ambitious, repeat this routine twice.

Exercise 1: Skyscrapers — 10 per side

Exercise 2: Wipers — 10 per side

Exercise 3: Army Crawls — 36 steps

Day 2

The plan for day two consists of 4 challenging moves that will only take 5 minutes of your time. Again, repeat the set one more time for an extra challenge.

Exercise 1: Breakdancer — 15 per side

Exercise 2: Skydiver — Hold for 30 seconds

Exercise 3: Dead Bug – 10 reps

Exercise 4: Thread the needle – 10 on each side

Day 3

On the third day you will be required to perform 4 extremely difficult core exercises in a fast 6 minute circuit.

Exercise 1: Crab kicks Superman – 6 each side

Exercise 2: Star Leg Raises – 10 to each side

Exercise 3: Lateral V-ups – 10 on each side

Exercise 4: Side — 10 per side