Your core – abs, lower back, and hips. A key zone for stability in functional fitness, and one you should incorporate into your regular training regime using great abs and core exercises.
So let’s get to it, and here are five key core exercises for your routine:
Plank
Simple, but it works. Variations keep the boredom away – side plank, reverse plank, knee tuck, etc. Hold for 30-60 seconds, and shoot for three intervals.
Bridge
Key is to focus on keeping your hips tucked under and lower abdominals engaged. Three sets, 10-15 reps.
V-Ups or V-Hold
Perhaps not a beginner core moves, but ones you want to master. Already mastered them? Try holding a medicine ball or other weight with outstretched arms during the V-Up motion, or above your head during the V-Hold. Three sets, 8-12 reps.
Leg Raises
No gym, then keep you back on the floor. Normally you want your arms at your sides, but, place your hands under your lower back if you have issues. Too easy? Add a crunch motion. Have access to a hang bar, or captain’s chair? Use those for leg raises, and up the work. Three sets, 8-12 reps.
Superman (also known as Cobras)
Face down, arms in front – and arch your body up (like you’re flying). Add a twist, and bring your arms back as you arch – return them to forward as you lower your body to reset the motion. Three sets, 5 reps, hold for each up position. Be careful not to strain your lower back; listen to your body.
Keep these in your kit for great abs and core exercises, and add them to your routine. You will keep your core strong and tone – which is key to so many other areas of your fitness progress. If you are going to take on these exercises outside, be sure to maintain proper hydration as you crush your core workout!
-Train Hard!
