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)

Plate Twists

Plate Twists

Plate Twist exercise is a dynamic exercise that targets the upper abdominals, lower abdominals, serratus and oblique muscles. It also works the lower back and hip flexors. Plate Twist will improve core strength, flexibility and mobility of the hips. This can be used...

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Kettlebell Windmills

Kettlebell Windmills

Kettlebell Windmill exercise is a challenging exercise that targets the oblique muscles, serratus and engages both the upper and lower abdominal muscles. It also works the glutes and lower back. Your core section has to remain tight in this exercise in order to...

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Single Leg Raises

Single Leg Raises

Single Leg Raises is a challenging bodyweight exercise that develops the entire abdominal area. This exercise also engages the hip flexors and lower back muscles. Single Leg Raises is challenging because the exercise is performed unilaterally; that is, one leg is...

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Paralette L-Sit

Paralette L-Sit

Parallete L-Sit exercise is a challenging exercise that primarily targets your lower abdominals. But it also hits your gluteus muscles, hip flexors, triceps, upper back and traps. Parallete L-Sits will build abdominal strength and will also help improve stability of...

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L-Hang

L-Hang

L Hang exercise is a challenging exercise that develops the abdominal muscles particularly the lower abdominals, the hip flexors, gluteus muscles and the lower back. It also actively engages the lat muscles, rear shoulders, upper back and works the forearms. L Hangs...

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Extended Plank

Extended Plank

Extended Plank is an effective exercise to target the transverse abodominis which form the inner abdominal muscles. There is secondary engagement of the rectus abdominis, serratus and oblique muscles in this exercise. The Extended Planks position requires greater...

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Weighted Decline Crunches

Weighted Decline Crunches

Weighted Decline Crunches is an effective exercise for targeting the abdominal muscles. It also engages the hip flexors and serratus muscles. Given its short pathway, weighted decline crunches is a great way to overload the abdominal muscles thanks to the added...

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Barbell Side Bends

Barbell Side Bends

Barbell Side Bends exercise is a great exercise for targeting the abdominal muscles particularly the oblique and serratus muscles. It will also help strengthen the lower back area. Barbell Side Bends is best performed with light weights and high reps. Using heavy...

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Weighted Sit Ups

Weighted Sit Ups

Weighted Sit Ups exercise is an effective exercise for building the upper abdominal muscles or the rectus abdominis muscles. It will also engage the hip flexors, serratus muscles and lower abdominals or transverse abdominis muscles. The added resistance of the barbell...

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Decline Weighted Sit Ups

Decline Weighted Sit Ups

Decline Weighted Sit Ups exercise is a challenging exercise that effectively targets the upper abdominal muscles. It also engages the hip flexors, serratus muscles and lower abdominals. The angle of the Decline Sit Up Board will add to the resistance of the exercise....

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Leg Lowers

Leg Lowers

Leg Lowers exercise is a great exercise to target the abdominal area with primary emphasis on the rectus abdominis or the outer area of the core section. It also engages the transverse abdominis, the serratus muscles and hip flexors. Leg Lowers can build strength in...

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Weighted Crunches

Weighted Crunches

Weighted Crunches exercise is a great exercise to isolate and overload the rectus abdominis or upper abdominal muscles. It also works the serratus, oblique muscles and the lower back. The added resistance from the barbell plate will help create stronger abdominal...

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Elbow Planks

Elbow Planks

Elbow Plank exercise is a great exercise for building strength, stability and flexibility in the entire core section. It also engages the lower back, chest, shoulders and quadricep muscles. Elbow Planks can help improve posture and be utilised as a rehabilitation...

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Flutter Kicks

Flutter Kicks

Flutter Kicks is a great exercise for working the rectus abdominis with primary emphasis on the lower abdominals. It also engages the hip flexors, serratus and the lower back muscles. Flutter Kicks can be used as a warm up before training back and legs. This exercise...

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Standing Oblique Cable Crunches

Standing Oblique Cable Crunches

Standing Oblique Cable Crunches exercise is an effective exercise for isolating the oblique and serratus muscles but also engages the transverse abdominis or lower abdominal muscles. Standing Oblique Cable Crunch uses a short pathway that focuses on getting a strong...

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Standing Cable Crunches

Standing Cable Crunches

Standing Cable Crunch exercise is an effective exercise that primarily works the upper abdominals and the serratus muscles but also engages the lower abdominals and the lower back at the bottom position. Standing Cable Crunch is a great exercise to build thicker and...

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Cable Crunches

Cable Crunches

Cable Crunches 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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Crab Walk Exercise

Crab Walk Exercise

Crab Walk exercise is a unique exercise to develop the abdominal muscles primarily the rectus abdominis and transverse abdominis which form the outer and inner core of the abdominal area. Crab Walks are a functional exercise because it also activates other muscles...

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Swiss Ball Sit Ups

Swiss Ball Sit Ups

Swiss Ball Sit Ups is an excellent exercise for developing the abdominal muscles with primary emphasis on the rectus abdominis. It also engages the transverse abdominis, serratus and gives a nice stretch on the lower back. Swiss Ball Sit Ups will build stronger...

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Oblique V Ups

Oblique V Ups

Oblique V Up exercise is an effective exercise for targeting the oblique muscles for muscle building and strength. It also engages the rectus abdominis and transverse abdominis muscles as well as the hips and lower back. Oblique V Up will develop stability, mobility...

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Cable Oblique Twists

Cable Oblique Twists

Cable Oblique Twist exercise is a dynamic exercise that isolates the abdominal muscles with greater emphasis on the oblique muscles and hip flexors. Cable Oblique Twist also work the lower back. Cable Oblique Twist helps develop flexibility and mobility in the trunk,...

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Swiss Ball Jackknifes

Swiss Ball Jackknifes

Swiss Ball Jackknife exercise is a challenging exercise that targets the rectus abdominis and transverse abdominis with secondary emphasis on the serratus, hip flexors and lower back muscles. Swiss Ball Jackknifes develops strength in the core section and improves the...

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Swiss Ball Pike

Swiss Ball Pike

Swiss Ball Pike is a challenging exercise that targets the rectus abdominis and transverse abdominis with secondary emphasis on the serratus, hip flexors and lower back muscles. Swiss Ball Pikes develop strength in the core section and improves the level of...

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Knees To Elbows

Knees To Elbows

Knees To Elbows is a dynamic hanging abs exercise that targets the core section; rectus abdominis, transverse abdominis and serratus muscles and the hip flexors, lower back, glutes and hamstring muscles. Knees To Elbows also develops the upper back, shoulders and the...

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Mountain Climbers

Mountain Climbers

Mountain Climbers exercise is a challenging exercise that effectively targets the abdominal area particularly the transverse abdominis. It is also a dynamic exercise because there are many variations that you can do to meet specific fitness goals. Mountain Climbers...

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Swiss Ball Plank

Swiss Ball Plank

Swiss Ball Plank exercise is a dynamic exercise that effectively targets the entire core section. The rectus abdominis and transverse abdominis are the primary stabilisers in this exercise. The use of the Swiss Ball makes the exercise more challenging because of the...

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Inchworm

Inchworm

Inchworm exercise is a dynamic exercise that primarily targets the transverse abdominis and rectus abdominis but also engages other muscle groups. These include the hamstrings, lower back, shoulders, triceps and upper back. Inchworm will help develop flexibility,...

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Jackknife Crunch

Jackknife Crunch

Jackknife Crunch exercise is an effective exercise for targeting the rectus abdominis and transverse abdominis. It also engages the serratus, oblique muscles, hips and lower back. Jackknife Crunch travels a short pathway but creates an intense contraction at the top...

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Oblique Twists

Oblique Twists exercise is an effective exercise for targeting the upper abdominals, lower abdominals, serratus and oblique muscles. It also engages the lower back and hip flexors. Oblique Twists will also develop core strength, flexibility and mobility of the hips...

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Barbell Rollouts

Barbell Rollouts

Barbell Rollout exercise is an excellent exercise that works the entire abdominal area including the serratus area and the oblique muscles. It also engages the shoulders and lower back to keep the upper body in the correct position. Barbell Roll Outs can be used as a...

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