The Best Core Workout to Strengthen Your Body

Working out your core is the way to go if you want to improve your total body strength, not to mention that it will give you killer abs. A good core workout will make it much easier for you to build your back, side, and abs muscles, which is important for those who are going to be doing serious bodybuilding. You will be lifting, bending with, and holding a lot of weight, so your back and abs need to be strong enough to keep your spine strong. With a good core workout, you're ready for anything.

Here are some good exercises to do for your core workout:

Disc Raises

For this exercise, grab yourself a heavy weight disc. You'll probably start off with no more than 15 to 25 pounds, but those doing core workouts for the first time should start with less weight. Stand with your back straight, your head up, and your feet spread shoulder width apart. Grasp the disc and hold it in front of you with both hands, and slowly raise it until it is level with your shoulders. Hold the disc at the top of the movement for one second, and slowly bring it back down. This movement engages your abs and back nicely.

Do 3 reps of 12 raises.

Suitcase Squats

This exercise will burn your side muscles, as well as your legs. Stand with your back straight, legs spread to shoulder width, grasping a heavy dumbbell in one hand. Slowly squat down in the same motion you would use to put a suitcase on the ground, letting your legs bear the weight as your side muscles keep your body straight. Stand back up slowly until you are fully erect once again.

Repeat this exercise 12 to 15 times per rep, doing a rep with the weight in each hand.

Exercise Ball Crunch

This is an exercise that will help to focus on the muscles in your abs, but it will require your entire core to keep the ball stable as you crunch. Sit on the exercise ball, and lay back as you roll yourself forward on the ball until your lower back is the only thing touching it. Your knees should stay bent and your feet flat on the floor as you cross your arms on your chest and crunch upwards. Hold for a second at the top, and slowly lower yourself back down. You won't move much, but your core will be engaged very nicely.

Do 2 sets of 25 reps each.

Crunch Twists

This exercise is a simple variation on the classic crunch, but it engages all of your core muscles. Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place your arms on your chest, and crunch up until your upper back is off the floor. Twist to the right, to the left, and slowly lower yourself back down to the floor. This will engage your ab muscles to crunch up, your side muscles to twist, and your back muscles to stay up.

Repeat 15 times.

Static Plank

This exercise is guaranteed to pull all of your core muscles into use, and it will get your hamstrings and quads working as well as your abs, sides, and back. Assume the plank position (as if you were going to do a push-up), and hold for 30 seconds. You can also rest your elbows on the ground, using your shoulders and elbows to hold yourself up.

Work up to 60 seconds in plank position.

Do these core exercises, and you're guaranteed to have a stronger, leaner core in no time!

Leave a Reply

Your email address will not be published. Required fields are marked *

Read the Comment Policy here





Weight Loss Tracker
Login Here to see your weight chart!