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.
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