My Top 5 Best Core Training Exercises For Firming And Strengthening Your Core!
As a follow up on my last article “Core training and why you need it!” (click here to review that article if you missed it), here are my top 5 best core training exercises for toning and strengthening that critical area we refer to as the ‘core’. Your core encompasses your lower/mid-back muscles and all of your abdominal region.
1. Superman (for lower back)
To start, lie on your stomach on the floor with your arms at 90 degree angles on either side of your head. Keeping your toes planted on the floor, flex your buttocks and lower back, lifting your upper torso, shoulders and hands off the floor. Hold this position for a count of 3-5 seconds, increasing your time as strength increases. Try to keep your head pointing towards floor, not straining your neck. Repeat for 3-5 sets.
2. Plank (for entire core)
Lie on your stomach on the floor, your toes pointed to the floor and elbows on the floor directly below your shoulders, hands out in front of your body. Lift your entire body off the floor by tightening your abs and back muscles, keeping legs, buttocks and torso all in alignment. Maintain this position for as long as you are capable without ‘sagging’ or arching. Your body should be straight and taut. When you start to feel weak, relax and return to the floor. Repeat for 3-5 sets.
3. Supine Leg Extensions (for entire core)
Laying on your back on the floor, hips and knees bent at 90 degree angles. Your arms can be straight at your sides (be sure not to press on the floor through the hands and arms to assist in this exercise) or across your chest. Press your lower back into the floor so that it is flat to the floor; maintain this tension throughout the exercise, never allowing your back to arch off the floor.
Slowly, fully extend one leg out and towards the floor, stopping just before you contact the floor. Slowly return that leg to the starting position. Repeat with the other leg, alternating legs. Continue until you can no longer keep your spine pressed to the floor. Repeat for 3-5 sets. This exercise can be increased in intensity by extending both legs simultaneously as your strength increases.
4. Standard Crunch (for the abdomen)
Start by laying on your back on the floor, knees bent and feet lat on floor a comfortable distance from your buttocks. Place your hands on either side of your head (be aware not to pull on your head and neck during the exercise). Keeping your spine pressed into the floor, focus on a spot directly above your head and contract your abdomen, lifting your upper torso off the floor towards the ceiling as far as you can. Concentrate more on lifting up than forward. Hold at the top of the contraction for 2 counts then slowly return to the floor. Continue to exhaustion. Repeat for 3-5 sets.
For a more advanced workout this exercise can also be performed on an exercise ball, placed under the upper to mid spine, with both feet spaced comfortably and supportively on the floor, knees bent at 90 degree angles.
Be sure to keep your hips and pelvis in a stable position at all times. exercises on the ball should always be performed in a slow, controlled motion and without rocking.
5. Oblique Crunch (Obliques or side abdominals)
Lie on your back on the floor, knees bent and feet flat on floor a comfortable distance from you buttocks. Cross your right ankle over your left knee. Place your hands either side of your head, elbows pointing out to the sides.
Slowly and without rocking or pulling on your head and neck, contract your abdominals (primarily the right side) as you rotate up, keeping your head, neck and shoulders in alignment. Leading with your ribs cross your left shoulder to your right knee. Contract at the top of the motion, then slowly return to your starting position. Continue on one side for 10-15 reps, then repeat on the opposite side, crossing the left foot over the right knee. Repeat for 3-5 sets.
For a more advanced workout this exercise can also be performed on an exercise ball, placed under the upper to mid spine, with the supporting foot flat on the floor, knee bent at a 90 degree angle. Exercises on the ball should always be performed in a slow, controlled motion and without rocking.
There you have it… my top 5 core strengthening exercises… enjoy!
