To help improve the abdominal and back muscles while improving overall stability and strength, many people seek out abs and core exercises they can do at the gym or at home. For the most part, these core strengthening exercises can be done on any solid surface and results should start showing up in no time at all.
Your core is composed of many different muscles in the abdomen, back, sides, pelvis, and buttocks. These muscles work together to allow you to bend, twist, rotate, and stand upright.
What follows is a list of just some of the many exercises you can use to help improve this group of muscles. These happen to be some of my favorite.
Raising Leg Plank
This exercise is one you can do simply by laying down on the floor and straightening out your body. Both your feet and your forearms should be the centralized points on the floor that you use. Now, slowly raise your right leg straight up, without bending the knee. Hold this position for a ten count. Then lower your leg down to the starting position and repeat with the left leg. You continue to rotate between these movements until you have reached the number of repetitions you’re going for.
Note: The push up will actually include the plank position in the movement and provides adequate static horizontal abdominal training.
Push Up with Lat Row aka Renegade Row
These are great for engaging your latissimus dorsi (back) muscles and activating your core stabilizers.
Start in a push up position with each hand on a dumbbell (begin with a light weight to learn the movement). Complete a full push up. Once you return to your start position you’ll add a dumbbell row; raise one dumbbell while stabilizing your body with the other arm and lower the dumbbell gently to the ground and complete another push up.
This is another one of the abs and core exercises you can use for boosting inner core strength. This is as simple as laying on the ground, ensuring your hips are planted on the floor. Now take your left leg and with it extended straight, go through the full range of motion with this leg. You can continue to make this movement until you feel fatigue, and then you can lower it to the floor and repeat the same process with the right leg.
While looking over the different abs and core exercises you can do, it’ll be important that you look at the reverse crunches. These will be as simple as lying on the ground and placing your hands behind your head. From here, you will pull in your stomach towards your spine, as you lift your legs up in the air and bring them towards your chest. Keeping your back straight at all times, you can slowly lower your legs back down to a resting position and repeat.
The squats are the king of exercises! The core’s role in squats is to stabilize the torso and keep it upright under the load of the barbell. You’ll often see someone with a weak core fall forward when squatting, especially as the weights increase.
Take a huge breath and hold it. Lift the bar off the rack and step back with each foot. You’ll want to minimize the number of steps you take and perfect your step back technique. You don’t want to be shuffling around with your feet when the heavy bar is on your back.
Reset your air by getting another big belly breath prior to squatting down. Drive your chest up, elbows down and keep your eyes forward. Stay tall and keep your torso long while hinging your hips slightly back and pushing your knees apart as you pull yourself downward with your hips. When you reach the bottom, reverse the movement and drive powerfully back to lockout.
With these abs and core exercises, you’re going to slowly start to experience some amazing results. Just be sure you continue to go through them fairly regularly and work on building up your core strength.
David “Core Exercises” McCready
P.S. I love hearing from my readers! If you found this beneficial or have some core exercises that you’d like to add to the list, drop me a line in the comments section below.
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