10 Core exercises top trainers swear by

Most people immediately think of their abdominal area (abdomen) when the term ” abs” is mentioned. Actually, the term “core” refers not only to the stomach muscles, but also includes the glutes, lower back, and hips.

Strengthening your core can improve your posture, relieve lower back pain, increase your endurance and speed, and even help you avoid injury.

Following exercises are unmatched in their ability to make your core stronger and produce spectacular results in a short amount of time.

Now, first part of the process consists of 3 simple exercises that won’t take more than 5 minutes of your time. You can do this workout twice if you are particularly ambitious.

1. Lateral side planks while reach

  1. Place your right hand firmly on the floor while lying on your right side.
  2. Using your core, straighten into a side plank.
  3. Place your left foot over your right to form a straight line with your body.
  4. Extend your left arm toward the ceiling, then bring it in front of you and under your right hip.
  5. Raise your left arm above your head.
  6. Do 10 repetitions per side.

2. Windshield wiper

  1. First, lie on your back and extend your arms parallel to the floor.
  2. Raise your legs and bend your knees so they form a 90-degree angle.
  3. Perform a hip rotation to the side without your legs touching the floor.
  4. Return to the starting position by lifting your legs.
  5. Repeat on the opposite side until the set is complete.
  6. Complete 10 repetitions each side.

3. Breakdancer

  1. Stand on your hands and knees and lift your knees a few inches off the floor.
  2. Lift the left hand and right foot off the floor, turn the hip to the left, place the left heel on the floor, and kick the right leg to the left.
  3. Return to the starting position by rotating the hip to the right.
  4. Repeat this exercise on other side.
  5. Perform 15 repetitions each side.

4. Skydiver

  1. Lie face down with your hands at your temples and bend your knees slightly.
  2. Hold the position for 30 seconds while tensing your glutes and lifting your chest and quads off the floor.

5. Dead bug

  1. Lie on your back with your feet off the floor and your knees bent at a 90-degree angle with your toes pointing up.
  2. Extend your arms toward the ceiling with your hands directly above your shoulders. You will now look like a dead bug.
  3. Simultaneously extend your left arm behind you and your right leg in front of you, and exhale while keeping your back flat on the floor.
  4. Return to the starting position and do the other side. Repeat for 10 repetitions.

6. Crab kicks

  1. Sit on the mat with your knees bent, feet together, hands behind you, fingers pointing back.
  2. Kick your right leg up and lift your hips off the mat.
  3. Repeat the exercise with the other leg.
  4. Make 6 repetitions each side.

7. Star leg raise

  1. Start in the side plank position and extend the arm straight up toward the ceiling.
  2. Keep the arm straight and point toward the ceiling. Raise one leg at a 45-degree angle.
  3. Lower the leg back down.
  4. Do 10 repetitions each side.

8. Side V-ups

  1. Lie flat on your right side, legs together and slightly in front of you.
  2. Place your right hand on the floor and your left hand behind your head.
  3. Do a V-crunch by lifting your hips and buttocks while keeping your legs straight.
  4. Bring your legs and torso back to the floor.
  5. Do 10 repetitions each side.

9. Crunches

  1. Lie on your back. Place your feet hip-width apart on the floor.
  2. Cross your arms in front of your chest and bend your knees.
  3. Inhale and tighten the abdominal muscles.
  4. Raise your torso as you exhale, keeping your head and neck relaxed.
  5. Inhale and return to the starting position.
  6. Do 10 repetitions each side.

10. Crawl

  1. Start in the Plank position, low on your forearms, elbows on the mat and hands in loose fists. Keep your body in a straight line and tense your core.
  2. Raise one arm and move it forward while maintaining the Plank position, low to the ground.
  3. As you move the other arm forward, the other leg pulls behind you. Keep your core tight and propel your body forward with this movement. As you repeat the movement, focus on relying entirely on your upper body to pull you through the crawl.