Core workout – Effective core exercises
Core workouts focus on strengthening the muscles that make up the body's core.
Here we go through an effective session of exercises to work out your core. We also give you tips on what to think about when it comes to core training for beginners.
8 core exercises for an effective core workout
Here are some examples of effective core exercises you can easily do both at home and at the gym.
After you run through all the exercises, rest for 1 minute before starting the next round. Do 3-4 sets.
X-plank
Stand in a high plank and tense your stomach.
Push your hips and butt up as you release your left hand and try to reach your right foot.
Then lower your hips and place your left hand on the mat again.
Then do the same thing firmly with the right hand against the left foot. Then switch back and forth between each side.
Duration: 30 sec x 3
Superman Hold
Lie on your stomach with your arms raised outstretched in front of you.
Keep your legs together and lift them off the ground. Use the muscles in your lower back when you lift your arms and legs.
Keep your gaze down towards the ground and tighten your glutes.
Duration: 30 sec x 3
Plank Jacks
Start the exercise in a high plank position. Activate your abs.
Jump out wide with your feet to either side.
Jump your feet back together and then continue jumping in and out, keeping a strong back and not letting your hips drop.
Duration: 30 sec x 3
Heel Touches
Lie on your back with your knees bent and your feet on the floor.
Pull your pelvis down a bit and lower your ribcage while engaging your core.
Keep your chin in throughout the movement.
Squeeze your stomach and raise your upper back slightly off the exercise mat.
Rotate your spine sideways to reach your right heel with your right hand. Then do the same on the left side and alternate between the sides.
Duration: 30 sec x 3
Dead Bug
Lie on your back, lift your legs up and bend your knees to 90 degrees.
Extend your left leg forward while bringing your left arm forward and touching your right knee.
Then do the opposite and alternate between the different sides. Remember to tighten your stomach and keep your back straight.
Duration: 30 sec x 3
Pallof Rotation
This exercise can be done both at the gym with a cable machine or by attaching a long exercise band to a stable surface so that you can pull the band back and forth.
Grab the band with both hands and hold it at chest height
Brace your core and extend your arms and push the band sideways back and forth in a controlled motion
Do 10 per side x 3 sets
10 per side Pallof rotation x3 sets
Russian Twists & Side Plank
Russian Twists is an effective exercise for building core and shoulder strength.
Sit down with either your feet on the floor or in the air to make the exercise more challenging
Lengthen and straighten the spine at a 45-degree angle from the floor
Feel free to hold a weight plate or dumbbell in your hands and use abs to twist to the right, towards the center and then to the left
Do 10 repetitions x 3 sets
Side plank is an exercise that trains both arms, back, core, and strengthens your obliques.
Lie on your right side, legs extended and stacked from hip to feet.
The elbow of your right arm is directly below your shoulder. Make sure your head is directly in line with your spine.
Activate your abdominal muscles, pulling your navel towards your spine.
Lift your hips and knees off the mat as you exhale. Your torso is straight in line without sagging or bending. Hold the position for 30 seconds and then switch to the left side.
Do 3 sets on each side
What is core exercise and why is it so good?
Core training focuses on strengthening the muscles that make up the core of the body, including the muscles that surround the spine, abdomen, hips and pelvis. A strong core is essential for maintaining good posture, helps prevent injuries and improves your movement and body control in various physical activities.
Core training for beginners
It is easy to adapt core training for beginners. Here are some tips for those of you who are new and want to start training core:
Focus on technique for each exercise and start slowly. It is more important to get the right form and technique than to do many repetitions of the exercise.
Mind your breathing: Correct breathing supports your core stability so remember to breathe regularly and naturally, and to avoid holding your breath during the exercises.
Start with easier exercises and increase the difficulty as you get stronger.
Tips on good core exercises for beginners:
Crunches
Bicycle crunches
Sit-ups
Plank on knees