Before starting with the exercises, it is important to know what the core is and why you should strengthen it.
Once informed, say that there are many people who work the core area to strengthen it by always resorting to the same exercises, when the reality is that there is a whole world full of possibilities. From here we are going to indicate you some suitable exercises so that you work this area correctly.
Some of these options require essential equipment, while in others you will not need anything, such as these calisthenics exercises to practice at home. In addition, there are more or less intensity to adapt to your physical condition. Either way, the ideal is to start with the least energetic and increase the level of difficulty as you progress. Do you want to know what the best exercises to strengthen the core?
Exercise 1 – Abdominal Plank
We are facing one of the great classics. The abdominal planks With the elbows resting on the ground, they are one of the most suitable exercises when it comes to strengthening our abdomen. In addition, it is very simple.
All you have to do is position your body as when you do push-ups, only with your elbows resting on the floor. The idea is to maintain the posture for a few seconds, keeping your back straight and without lowering or raising your buttocks so as not to reduce their effectiveness.
Exercise 2 – Side Plank
The plank enhances the front abdominal area, but it is possible intensify obliques if we place the body on its side and support ourselves with only one elbow. In the same way that happened in the previous exercise, you will have to maintain the posture with your body straight and work both sides equally. While you do it, try not to bring your hips closer to or away from the ground because you could affect the effectiveness of the exercise.
Exercise 3 – Leg Raises
Within the best exercises to strengthen the coreThis is another of the great classics in which you will only need a mat or towel. Simply lie down with your head on your back, stick each arm to one side of the body, leaving the palms of the hands down, and raise the legs to form a 90º angle with the torso.
Until you finish the exercise with the repetitions that you have marked, do not rest your legs on the floor. That way, you will keep the abdomen area under tension all the time.
Exercise 4 – Ab Wheel
In this case you will need a abdominal wheel to hold it between your hands. Simply put your knees on the ground and use them to propel yourself with the help of the abdominal wheel and lower your body until your torso is practically parallel with the ground.
In this exercise it is easy to increase or decrease the degree of difficulty by increasing or reducing the length of the movement. In fact, if you find it difficult to carry out a repetition, you can face the wall so you do not stretch your arms so much. As you get used to it, move away from the wall and you will increase the level of difficulty. Once you have mastered this movement, you can support yourself with your feet instead of your knees.
Exercise 5 – Horizontal climbing
In a plank position, bring one of your knees up to the elbow located on the same side of the body and repeat the movement alternately with the other knee. Do the repetitions that you consider appropriate and over time increase the level of difficulty doing planks in the same position.
Exercise 6 – High pulley crunches
It is a alternative to abdominal crunch Always, only that in this exercise you will need a pulley to regulate the intensity of the movement providing more or less weight.
It’s one of the best exercises to strengthen the core, but it is important that you do not overdo the loads because the idea is to pull the abdomen and not the rest of the body. In addition, in this case the most important thing is to notice how the abdomen is worked before adding more weight.
Exercise 7 – The army drag
It is a mix between classic irons, the plates in which we bring the knee to the elbow and the arm movement exercises. The idea is to grab some dumbbells and use them to crawl along the ground or simply rest your elbows on the ground and walk on them as in classic military exercises.
It may interest you