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The Best Core Exercises to Build Strong Abs





 

Your core muscles are the central link connecting your upper and lower body. The majority of your motions either originate in your core, or move through it

No matter where motion starts, it moves through the core to adjoining joints. Weak or inflexible core muscles can impair the functioning of your arms and legs. A strong core also enhances balance and stability. It can help prevent falls and injuries and a strong, flexible core affects almost everything you do

Weak, tight, or unbalanced core muscles can affect you with almost every movement you make. Over training abdominal muscles whilst avoiding muscles of the back and hips can hinder you with injuries and cut athletic prowess. If six pack abs are your goal, then it’s essential to rid body fat through diet and aerobic exercise. Then build strong abdominal muscles by adding weight and increasing reps and sets of your workout


In this workout, you will be combining stretches and core exercises to improve your posture, range of motion, strength and flexibility! Complete each exercise one after the other for the recommended number of reps

Perform three sets before moving onto the next. You won’t need any equipment for these. Try this routine up to five days a week for a stronger, more flexible body


X shape Swimming

Targets: Back - Glutes - Shoulders

X shape Swimming


How To Do It

Lie face down with your arms and legs opened into an X shape on the floor

Lift your chest, thighs and arms off floor. Your eyes should be gazing down and your neck in line with your spine

Lift your left arm and right leg slightly higher, then quickly switch sides

That’s one rep

Do 20 reps as quickly as possible, trying to keep your torso steady as your arms and legs flutter

Bow pose

Bow pose

Open up the whole front of your body, those muscles can get tight

How To Do It

Lie face down with your knees bent and slightly wider than hip-width apart

Reach your arms back to grab your ankles

Lift your thighs and chest off the floor as high as possible

Try to bring your head in line with your heels

Hold for up to 30 seconds


Balancing Side Plank


Balancing Side Plank


Strengthen your obliques whilst also working your inner thighs and shoulders with this plank variation

How To Do It

Begin in a modified side plank with your left hand extended under your shoulder, your left knee bent on the floor, your right leg extended straight and the bottom of your foot pressed flat to the floor
Your hips should be stacked
Draw your abs in tight toward your spine and lift your left leg off the floor, bringing your left foot to the inside of your right knee, crossing your left knee slightly over the mid-line of your body
Hold for 10 seconds and repeat on the other side
You may also like: Variation Of 6 Side Planks For A Strong Defined Core

Seated Hurdler

Seated Hurdler

Open up the hamstrings and hips with this relaxing stretch that can be done immediately after the balancing side plank pose

How To Do It

Sit with your left leg extended and your right knee bent and open to the side with the bottom of your right foot pressed against your left thigh
Bend forward from your hips and reach toward your left foot, grabbing hold of your toes or shins
Hold for 30 seconds, and then repeat on the other side

Seated Hover

Seated Hover


This is definitely a challenge for your core

How To Do It

Begin by sitting cross-legged (or if you’re able, in lotus pose) with your hands just outside your hips and pressed into floor
Tilt your pelvis up, and round your back
Scoop your abs in deep toward your spine while pushing down into the floor with your arms to lift your hips off the ground
Hover and hold for up to 30 seconds
For the next set, cross the opposite leg in front
If your hips don’t come off the floor yet, work on the tilt and scoop

Hip opener

Hip opener


Relax your back and hips with this restful stretch

How To Do It

Simply lower your hips to floor from the hover position and fold your body over your legs
Reach your arms out in front of your body, on the ground to stretch your hips
Hold for up to 30 seconds

Kneeling Hinge

Kneeling Hinge


Engage your thighs and abs with this move

How To Do It

Begin kneeling with your legs about hip-width apart, your toes pointed behind you, and your arms extended out in front of your chest, palms facing down
Brace your abs and maintain a straight line from your knees to your head
Hinge back as far as possible
Return to starting position
Do 10 reps

Camel Pose

Camel Pose


Stretch your Chest - Thighs - Hips - Back

How To Do It

From the starting position of the kneeling hinge, press your hips forward, arch your back and reach your hands back toward your heels
To make this move easier, tuck your toes under to bring your heels closer to your hands
Hold for up to 30 seconds

Opposite Arm And Leg Reach

Opposite Arm And Leg Reach


How To Do It

Start on all fours, brace your abs, extend your right arm by your right ear and extend your left leg out behind your hip
Your leg and arm should make a straight line through your torso
Hold for one to five seconds
Trying not to shift through your body, lower your arm and leg and switch sides
Imagine trying to balance a cup of tea on your lower back during the entire exercise
Do 20 alternating reps

Balancing Quad Stretch

Balancing Quad Stretch

Continue to work your core muscles and stretch your Quadriceps - Hip flexors - Chest

How To Do It

From all fours, extend your opposite arm and leg
Bend your knee and try to grab hold of your foot with your opposite hand
Pull your foot in toward your body and lift your leg as high as possible
Hold for up to 30 seconds
Repeat on the opposite side

Knee Pull Plank

Knee Pull Plank

Target your abs while engaging your entire body with this plank variation

How To Do It

Start in a full plank, with your feet together and your arms extended straight underneath your shoulders
Bend your right knee in toward your chest, scooping your abs in toward your spine and allowing your back to round slightly
Pulse your knee closer into your chest 10 times, drawing your abs in tighter as your knee pulls in
Repeat on the opposite side

Pigeon Pose

Pigeon Pose

Open up tight hips and inner thighs with this final stretch

How To Do It

Transition from your last set of knee pull planks by lowering your lifted leg to floor, turning your knee out to the side and bringing your heel forward
Slide your back leg down into the floor, pointing the foot behind you with the top of your foot resting on the floor
Lower your upper body to the floor, bend your elbows and rest your head on your hands
Keep your upper body lifted with your hands on the floor for less intensity
Hold for up to 30 seconds
Repeat on the opposite side