5 Easy Exercises For Your Core

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Whether it is from wanting to find yourself running easier and a few kilometers longer or playing your favorite sports without gasping for air every minute or so, exercising your core as part of your warm-up routine is very important. Regardless of whether you are a fitness newbie or someone trying to get back into shape and regular exercising, here are a few core exercises you can start with.
  1. Superman
This workout exercise targets your glutes and hamstrings. This also good for strengthening your lower and upper back which is recommendable for people who sit for long periods of time. To do this,
  1. Lie on your stomach with your arms and legs extended straight.
  2. Lift your left arm and your right leg at the same time as high as you can, preferably around 10-15 cm off the ground without bending them.
  3. Keep them lifted as you count to three before lowering them. 
  4. Do it again for your right arm and left leg. 
  5. Repeat the process for 10 times for each side.
  1. Bridge
Recommendable as a replacement exercise for those who can’t squat due to back, hip or knee pain, this exercise works your glutes, hamstrings, lower back, and glutes. For this,
  1. Lie on your back with your knees bent and your feet flat on the floor forming a 90-degree angle.
  2. Keep your arms on your side.
  3. Lift your hips off the floor so that your shoulders down to your knees are in a straight line.
  4. Hold for 5-10 seconds.
  5. Lower your body for 3 seconds.
  6. Repeat the process for 10-12 times.
  1. Metronome
Also known as Windshield Wiper, this exercise is good for building your rotational core strength. To do a metronome,
  1. Lie on your back and keep your arms on the floor spread, forming a T to help you keep balance.
  2. Bend your knees and lift your legs such that your ankles are parallel to the ground.
  3. Keep your knees and feet together.
  4. Rotate your legs to the right as close to the floor as possible.
  5. Return to the starting position.
  6. Rotate your legs to right, too, and return to the center.
  7. Do this 10-12 times.
  1. Standing Bicycle Crunches
If you hate traditional crunches, you can try this modified crunches workout that works your obliques and rotational muscles.
  1. Stand with your feet hip-width apart.
  2. Place your hands behind your head.
  3. Tighten your core, keep your back straight and relax your shoulders.
  4. Simultaneously raise your right knee and lower your left elbow towards each other.
  5. Return to your starting position.
  6. Do the same with your left knee and right elbow.
  7. Do 5 repetitions for each side.
  1. Spider Plank Crunch
You can also try this combined variation of a plank and a crunch to work your lower abs and glutes.
  1. Start in a push-up position.
  2. Lift your left leg with your knee towards outward as if you’re crawling on air.
  3. Return to plank position.
  4. Do the same to your right leg.
  5. Repeat 5 times for both sides.
Core exercises aren’t just for strengthening your leg endurance or even for building abs. Core exercises also help with your back strength. So whether you’re carrying so many groceries or playing ultimate frisbee with your kid, you’d have the strength and stability.