Abs Exercises

5 Best Core Exercises

The 5 Core Exercises (From The Video) In More Detail….

Sit Ups

Sit ups are perhaps the most famous of all ab exercises that are almost a right of passage for teenage boys to be able to achieve.

Like all exercises, form is crucial. Try to lock your feet underneath something, Dmitri used two dumbbells in the video, but just about anything will do.

Locking your feet ensures all the tension stays in the core muscles which is where it should be to ensure the abs are being worked as much as possible.

Either go for your maximum number of repetitions or go slow to maximise TUT (Time Under Tension) to really build strength in the abs.

Leg Lifts

Leg lifts are are fantastic core exercise to work the lower part of the abs so they’re great for an abs workout to make sure you’re targeting both the upper abs and lower abs.

TUT (Time Under Tension) is crucial here so as you raise your legs down, try to do so as slow as possible to ensure maximum tension remains in your core. This is what builds ab muscle and strength.

As you raise, make sure your legs are being raised using your core strength and that you’re not swinging them up to the top in any way as this removes tension away from the abs, which defies the purpose of the exercise.

Planks

Plank exercise is as much mental as it is physical because it’s an endurance exercise. Maintaining that constant tension on the abs throughout and not allow your hips to sag as fatigue sets in is the key.

Set yourself a goal and set a timer on your phone if you’re just beginning. Start at say 20 seconds, then add 5 seconds to the timer each consecutive day to continually build physical and mental strength to hold plank pose.

Plank is a popular exercise for military training for good reason, it’s both physical and mental… the ultimate text for military personnel.

Bicycle Crunches

Bicycle crunches are a fantastic overall core exercise as it works the entire core section, both upper and lower abs, as well as the obliques as you cross over during the crunch.

You’ll also benefit from the cardiovascular nature of the exercise as your heart rate will rise and be maintained for the duration of the exercise.

Try bicycle crunches instead of a morning coffee as they’re the ultimate heart starter.

Decline Weighted Crunches

Take your crunches to the next level with decline weighted crunches and build more muscle and strength in your core.

Decline weighted crunches are a great way to really strengthen and build your ab muscles and you can continually increase the weight as your strength increases.

With these 5 core exercises, you’ll have abs of steel! So be sure to add them to your either weekly ab workout routine or daily ab workout for the ultimate in body strength and get the mental benefits of strong abs too!

FAQs

What is the core of the body?

The core of the body is the mid section of your body known as the abs. It could be said that the lower back is also part of the core as both ab strength and lower back strength influence each other.

Include both strength training exercises and stretching exercises such as yoga for both the abs and lower back to maintain good core strength.

How can I strengthen my core at home?

Doing core exercises daily will build core strength, include exercises such as sit ups, crunches, bicycle crunches, weighted crunches and leg lifts.

Also strengthen your lower back by doing superman exercise too, as well as stretching exercises for abs and lower back.

What exercises strengthen your core?

Just about any ab exercises will strengthen your core if done consistently. Sit ups, crunches, left lifts and weighted crunches along with others can build core strength.

How do you build core strength for beginners?

Consistency is the key to building core strength for beginners. Ideally daily ab exercises using correct form, such as sit ups, bicycle crunches and plank exercise, just to name a few can help build core strength.

All Core Exercise Demonstration Videos (78)

Standing Side Leg Raise

Standing Side Leg Raise

Standing Side Leg Raises exercise is a dynamic compound exercise that works the obliques, serratus, transverse abdominis muscles of the core section and also the adductor, abductor muscles of the thigh, hamstrings and glute muscles. Standing Side Leg Raises improves...

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Knees To Hips

Knees To Hips

Knees To Hips Exercise Knees To Hips is a great exercise for targeting the core section which includes the rectus abdominis, transverse abdominis and serratus muscles. It also works the hip flexors, lower back, glutes and hamstring muscles. Knees To Hips also builds...

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Medicine Ball Sit Ups

Medicine Ball Sit Ups

Medicine Ball Sit Ups Exercise Medicine Ball Sit Ups is a challenging exercise that works the rectus abdominis primarily the upper abdominal muscles but also engages the hip flexors and the transverse abdominis. Using a Medicine Ball will increase the resistance and...

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Knees To Chest

Knees To Chest

Knees To Chest Exercise Knees To Chest is an effective exercise for working the entire core section; rectus abdominis, transverse abdominis and serratus muscles. It also targets the hip flexors, lower back, glutes and hamstring muscles. Knees To Chest also builds the...

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Butterfly Sit Ups

Butterfly Sit Ups

Butterfly Sit Ups Exercise Butterfly Sit Ups is a great exercise for developing the abdominals. It targets the transverse abdominis, rectus abdominis muscles, the serratus and the hip flexors. Sit Ups also engage the lower back muscles. Butterfly Sit Ups will build...

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Weighted Oblique Crunches

Weighted Oblique Crunches

Weighted Oblique Crunches is a great exercise for targeting the oblique muscles, the hips and the lower back. Weighted Oblique Crunches strengthens the muscles supporting the lower back area which are crucial when participating in physical activities that require a...

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Suitcase Crunch

Suitcase Crunch

Suitcase Crunch Exercise Suitcase Crunch is a challenging exercise that works the rectus abdominis and transverse abdominis muscles. It also engages the hip flexors, oblique muscles and serratus muscles. Suitcase Crunch builds strong abdominals and helps improve the...

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Stomach Vacuum

Stomach Vacuum

Stomach Vacuum Exercise Stomach Vacuum is an exercise that directly targets the transverse abdominis using specialised, proper breathing technique. Stomach Vacuum is popularly practiced by deep sea divers to improve breathing efficiency. It is also used by those who...

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Plank Lateral Crawls

Plank Lateral Crawls

Plank Lateral Crawls Exercise Plank Lateral Crawls is a challenging exercise that works the shoulders, chest, arms and leg muscles. It actively engages the core section as the body undergoes different shifts in bodyweight. Plank Lateral Crawl will build strength,...

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GHD Sit Ups

GHD Sit Ups

GHD Sit Ups Exercise GHD Sit Ups is an explosive exercise that develops the muscles of the core section specifically the rectus abdominis and transverse abdominis. It also aggressively recruits the hip flexors and induces a deep stretch on your lower back. GHD Sit Ups...

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Cocoons

Cocoons

Cocoons Exercise Cocoons are a great exercise for targeting the entire core section. It primarily engages the rectus abdominis and transverse abdominis with secondary emphasis on the serratus muscles and hip flexors. It also gives a good stretch on the lower back....

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Jackknife Sit Up

Jackknife Sit Up

Jackknife Sit Up Exercise Jackknife Sit Up is a great exercise for targeting the rectus abdominis and transverse abdominis. It also engages the serratus, oblique muscles, hips and lower back. Jackknife Sit Up creates an intense contraction at the top position for the...

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Dead Bug Exercise

Dead Bug Exercise

Dead Bug Exercise Dead Bug is a unique exercise that works the abdominal area primarily the transverse abdominis and hip flexors with secondary emphasis on the rectus abdominis. Dead Bug is a safe exercise to develop the lower abdominal muscles without compromising...

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Spider Crawls

Spider Crawls

Spider Crawls Exercise Spider Crawls is a unique exercise that engages several muscles in the body: the entire core section, the shoulders, chest, legs, lower back and glutes. Spider Crawls builds overall body strength. Doing Spider Crawls going forward will emphasize...

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Medicine Ball V Up

Medicine Ball V Up

Medicine Ball V Up Exercise Medicine Ball V Up is an excellent exercise for developing the abdominal muscles as it simultaneously works both the rectus abdominis and transverse abdominis muscles. It also engages the serratus muscles, hip flexors, hamstrings, glutes...

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Scissor Kicks

Scissor Kicks

Scissor Kicks Exercise Scissor Kicks is an effective exercise for working the abdominal area with primary emphasis on the lower abdominals. It also engages the hip flexors, serratus and the lower back muscles. Scissor Kicks can be used as a warm up before training...

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Side Bends

Side Bends

Side Bends Exercise Side Bends is an effective bodyweight exercise that targets the oblique muscles. It also works the serratus, hip flexors, upper and lower abdominals. Side Bends can be used as a warm up to prime the muscles in the hip flexors and lower back before...

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Toe Touches

Toe Touches

Toe Touches Exercise Toe Touches is a challenging exercise that primarily targets the rectus abdominis with secondary emphasis on the transverse abdominis and serratus. It also stretches and activates the hip flexors and the lower back muscles. Toe Touches creates a...

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Glute Bridge March

Glute Bridge March

Glute Bridge March Exercise Glute Bridge March is a great exercise for working the gluteus muscles, lower abdominals and hamstrings. This is a safe and effective way of developing the lower abs because there are no compression and shearing forces on your lower back....

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Frog Sit Ups

Frog Sit Ups

Frog Sit Ups Exercise Frog Sit Ups is an effective exercise for isolating the rectus abdominis muscles. There is secondary emphasis on the transverse abdominis and serratus muscles. Frog Sit Ups creates a strong contraction on the upper abdominals and constant tension...

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Air Bike

Air Bike

Air Bike Exercise (AKA Bicycle Crunch) Air Bike is an effective exercise for targeting the rectus abdominis, the serratus and oblique muscles. There is secondary emphasis on the transverse abdominis. Air Bike can be done as a warm up before performing back and leg...

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Heel Touches

Heel Touches

Heel Touches is a great exercise to target the oblique muscles. Heel Touches also engage the rectus abdominis and transverse abdominis. Heel Touches is a short, compact exercise that creates a strong contraction on the oblique muscles. It will help develop mobility,...

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Cross Body Crunches

Cross Body Crunches

Cross Body Crunches Exercise Cross Body Crunch is an effective exercise for targeting the rectus abdominis and the oblique muscles while engaging also the transverse abdominis and the serratus. Cross Body Crunch also give the lower back muscles a good stretch. Cross...

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Otis Up

Otis Up

Otis Up Exercise Otis Ups is a unique compound exercise that works the upper abdominal muscles but also includes a pressing action to target the shoulders. With the pressing part of the exercise, your core has to remain tight in order to stabilise the upper body and...

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Cross Crunches

Cross Crunches

Cross Crunches Exercise Cross Crunches is a great exercise for targeting the rectus abdominis and transverse abdominis while also engaging the serratus and oblique muscles. Cross Crunches also activate the lower back muscles. Cross Crunches will develop strength in...

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Ab Pulldowns

Ab Pulldowns

Ab Pulldown Exercise Ab Pulldown is a great exercise that targets the core, particularly the upper abdominals and serratus muscles. The lower abdominals and lower back muscles are activated at the bottom position of the exercise. Ab pulldown benefits the upper...

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Plank

Plank

Plank exercise is a challenging exercise that engages the entire core section. The rectus abdominis and transverse abdominis which form the outer and inner abdominal muscles are the primary stabilisers in this exercise. But the Plank also requires the stabilisation...

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Janda Sit Ups

Janda Sit Ups

Janda Sit Ups is a great exercise to target the abdominal muscles primarily the rectus abdominis. It also activates the hip flexors at the top position which brings the transverse abdominis in the exercise. Janda Sit Up will build strength in the core section and...

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Bent Press

Bent Press

Bent Press exercise is a dynamic compound exercise that targets the core muscles specifically the obliques and serratus areas but also the glutes and hamstrings. It includes a pressing action which works the shoulders. This is an exercise that requires coordination as...

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Rope Crunch

Rope Crunch

Rope Crunch exercise is a great exercise that targets the core, particularly the upper abdominals and serratus muscles. The lower abdominals and lower back muscles are activated at the bottom position of the exercise. This is a fantastic exercise to overload the upper...

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