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)

Dumbbell Side Bends

Dumbbell Side Bends

Dumbbell Side Bends exercise is a great exercise for targeting the oblique muscles, the hips and also engages the core and lower back to maintain the correct upper body position. Dumbbell Side Bends will develop strength, flexibility and balance in your hips and lower...

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Plank Jacks

Plank Jacks

Plank Jacks exercise is a dynamic exercise for building strength, stability and flexibility in the entire core section primarily the rectus abdominis and transverse abdominis. It also engages the lower back, chest, shoulders and quadricep muscles as secondary...

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Side Jackknife

Side Jackknife

Side Jackknife is an effective exercise for targeting the oblique muscles but it also engages the transverse abdominis, rectus abdominis and serratus mucles. Your shoulders, hips and legs are secondary stabilisers in this exercise. Side Jackknifes can develop...

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Bird Dog Exercise

Bird Dog Exercise

Bird Dog is a unique exercise that works the rectus abdominis which forms the outer core of your abdominal muscles. It also engages the serratus, oblique muscles, the transverse abdominis and the lower back. Bird Dogs can be done both as a static exercise or dynamic...

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Reverse Crunches

Reverse Crunches

Reverse Crunch exercise is an effective exercise for targeting the core section with primary emphasis on the transverse abdominis or the lower abdominals. It also engages the rectus abdominis or upper abdominals, the serratus, oblique muscles, hip flexors and gives...

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Swiss Ball Rollouts

Swiss Ball Rollouts

Swiss Ball Rollout exercise is a unique exercise for targeting the rectus abdominis and transverse abdominis which form the core of your abdominal muscles. This exercise also engages the shoulders and the lower back muscles. With Swiss Ball Rollouts you get a good...

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V Ups

V Ups

V Up exercise is a great exercise for working the abdominal muscles. It simultaneously works both the rectus abdominis and transverse abdominis muscles and engages the serratus muscles, hip flexors, hamstrings, glutes and lower back muscles as well. V Ups helps build...

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Quadruped

Quadruped

Quadruped exercise is a unique exercise that directly targets the rectus abdominis which forms the outer core of your abdominal muscles. It also engages the serratus, oblique muscles, the transverse abdominis and the lower back. Quadruped requires coordination and...

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Side Plank Hold

Side Plank Hold

Side Plank Hold exercise is an effective exercise for targeting the oblique muscles while also engaging the entire core section. This exercise also develops other muscles such as the shoulders, hips and legs which are the secondary stabilisers in this exercise. Side...

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Woodchoppers

Woodchoppers

The Woodchopper exercise is a dynamic exercise that isolates the abdominal muscles with greater emphasis on the oblique muscles and hip flexors. They also work the lower back. Wood choppers helps develop flexibility and mobility in the trunk, hips and lower back. It...

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Jackknife

Jackknife

Jackknife exercise is a great exercise for focusing on the rectus abdominis and transverse abdominis which form the outer and inner core of the abdominal muscle. Jackknifes generates an intense contraction at the top position but also engages the hip flexors upon...

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Swiss Ball Crunches

Swiss Ball Crunches

Swiss Ball Crunch exercise is an effective exercise for targeting the rectus abdominis with secondary emphasis on the transverse abdominis and the serratus muscles. Swiss Ball Crunches works by generating a strong contraction at the top of the exercise and a good...

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Side Raises

Side Raises

Side Raise 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. Side Raises improves the level of flexibility and...

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Side Crunches

Side Crunches

Side Crunch exercise is a great exercise for isolating the oblique muscles. It also engages the transverse abdominis, the rectus abdominis and serratus muscles.  This exercise helps tighten the area around the waist. Developing strong obliques is very important for...

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Bent Knee Hip Raises

Bent Knee Hip Raises

Bent Knee Hip Raise exercise is an effective exercise for isolating the lower abdominal muscles. It also engages the hip flexors, oblique muscles and gives the lower back a nice, comfortable stretch. It can be used as a warm up to prime the hip flexors, lower...

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Russian Twists

Russian Twists

Russian Twist exercise is challenging exercise that builds the upper abdominals, lower abdominals, serratus and oblique muscles. It also engages the lower back and hip flexors. Russian Twists will also develop core strength, flexibility and mobility of the hips and...

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Side Plank

Side Plank

Side Plank exercise is a great exercise which works the entire core section but primarily the oblique muscles. Your shoulders, hips and legs are secondary stabilisers in this exercise. Side Plank is effective in developing strength, stability and flexibility in your...

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Plank Hold

Plank Hold

Plank Hold exercise is an effective compound exercise that develops strength, stability and flexibility in the entire core section. It also engages the lower back, chest, shoulders and quadricep muscles. Plank Holds are a valuable exercise to help improve posture and...

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Bicycle Crunches

Bicycle Crunches

Bicycle Crunch exercise is a dynamic exercise for working the rectus abdominis, the serratus and oblique muscles. There is secondary emphasis on the transverse abdominis. Bicycle Crunch can be done as a warm up before performing back and leg exercises or as part of an...

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Superman Exercise

Superman Exercise

Superman is a great exercise for working the entire abdominal area primarily the transverse abdominis. The exercise also activates the rectus abdominis and serratus muscles. Supermans also targets the lower back and gluteus muscles. You will feel a strong contraction...

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Lying Leg Raises

Lying Leg Raises

Lying Leg Raise exercise is a dynamic bodyweight exercise that effectively works the entire abdominal area. This exercise also engages the hip flexors and lower back muscles. Lying Leg Raises are a dynamic because you can specifically target the areas in the abdominal...

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Leg Raises

Leg Raises

Leg Raise exercise is a dynamic bodyweight exercise that effectively works the entire abdominal area. This exercise also engages the hip flexors and lower back muscles. Leg Raises is dynamic because you can specifically target the areas in the abdominal muscles that...

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Oblique Crunches

Oblique Crunches

Oblique crunch exercise is one of the most popular exercises to target the oblique muscles, great if you want to define, strengthen and make your obliques pop. When body fat levels are brought low enough and good oblique definition is in place, this can give you that...

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Sit Ups

Sit Ups

Sit up exercise is by far the most popular abdominal bodyweight exercise and can be performed anywhere without any gym equipment. They’re a great addition for those that want to build, strengthen and define their core muscles. With so many different variations of the...

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Leg Lifts

Leg Lifts

Leg Lift exercise is a dynamic bodyweight exercise that effectively works the entire abdominal area. This exercise also engages the hip flexors and lower back muscles. Leg Lifts is dynamic because you can specifically target the areas in the abdominal muscles that you...

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Crunches

Crunches

Crunch exercise is a fantastic exercise that targets your abdominal muscles. Along with a proper diet, crunches can help improve both strength and muscle definition of the abdominals. With many variations, you’ll be unlikely to ever grow bored with this exercise....

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