Having a six-pack for a midsection is nice and all, but the functionality of having a strong core outweighs the physical appearance by far. Strengthening your core has many core benefits, including balance improvement, stability enhancement, and injury prevention. Even those who suffer from lower back pain, which affects four out of five Americans at some point in their lives, can find relief from doing regular core exercises.
Someone who swears by regular core workouts is iFit trainer, Anja Garcia. Anja is a fan of tending to her core and implements her favorite core exercises into her workout routine regularly. Follow Anja as she guides you through each of her core exercises below.
Core Exercise #1: Bear Hops In Hand And Elbow Plank Keep your shoulders stacked in line with your wrists to begin, then align with your elbows when dropping down to a forearm plank.Keep your neck straight and in line with the rest of your body to avoid extra stress on your neck–—try looking forward, about six inches to a foot, in front of your fingertips to keep your neck straight.Think of pushing your belly button up into your stomach to keep your back straight. No high or sagging hips! A straight back will keep your core engaged.Avoid rocking your hips back and forth as you go from straight arm plank to forearm plank. Sometimes, widening your stance will help limit the amount of swaying. See video demonstration here.
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Core Exercise #2: Beast Bird Dog Keep your neck straight and in line with the rest of your body to avoid extra stress on your neck––try looking forward, about six inches to a foot, in front of your fingertips to keep your neck straight.Your feet should be wider than shoulder-width apart. See video demonstration here.
Core Exercise #3: Scissor Switches Keep your hands tucked behind your head with your elbows wide.Look upward and straight ahead to keep your neck in line with your back. Try your best to avoid tucking your chin. Pro Tip: Find a spot to look at on the ceiling.For more of a challenge, keep your legs nice and straight. To modify, keep a bend in your knees. See video demonstration here.
Core Exercise #4: Side Plank Wrap With Leg Lift Make sure your shoulder is in a straight line with your elbow and perpendicular to the floor.Keep your hips lifted high and try to avoid sagging.Stack one leg on top of the other––to increase stability, you can bring the top leg in front of your bottom, supporting leg. See video demonstration here.
Ab Exercises For Absolutely Better Abs
Core Exercise #5: Boat Pose Tuck Up With V-Extension Keep your hands tucked behind your head with elbows wide.Look upward and straight ahead to keep your neck in line with your back. Try your best to avoid tucking your chin. Pro Tip: Find a spot to look at on the ceiling.Keep your back nice and straight. See video demonstration here.
Keep in mind, as it is important to tend to your core, try not to overtrain. Overtraining can end up causing more harm to you than good––setting you up for injuries, as well as cutting your athletic performance. Tonya Gutch, MS, of Cooper Fitness Center Professional Fitness Trainers, says, “When it comes to training the core, the most common mistake I see is people only working on their ‘six-pack, ’ not realizing the core involves the abdominals, spine stabilizers, glutes and hip flexors.” Overtraining not only affects your core but other surrounding muscles as well. For the most effective core-training routine, Gutch recommends: Working the core 2-3 days per weekHaving at least one full day of recovery in-betweenPerforming 2-3 exercises, 2-3 sets eachAiming for 8-10 repetitions with no more than 15-20Trying not to repeat any exercise in a given week So, be aware of your workout movement, consistency, and recovery to reap the most benefit of your core exercises. And remember to save this article so you can easily refer back to Anja’s favorite core exercises for your next core workout!
DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. IFIT DISCLAIMER: iFit requires an internet connection and wifi to function. You will be required to provide your credit card information upon sign-up for iFit. Your Commitment Period may be month-to-month or twelve (12), eighteen (18), or thirty-six (36) months, depending on your agreement. Terms shall apply to your iFit use and subscription during your Commitment Period and any subsequent Renewal Term. Unless you cancel your account or notify us at least twenty four (24) hours prior to the expiration of your commitment period that you do not wish to renew your subscription, your iFit subscription will automatically renew for an additional month, one (1) year, or two (2) year period, as applicable, for the same duration as your initial commitment period (“The Renewal Term”), and you authorize us to bill the then-applicable membership fee and any taxes to the payment method we have on record for you.According to celeb trainer Gunnar Peterson, the secret to core strength is working consistently, working in different planes of motion, and adding weights to your abdominal work. In other words, there's no shortcut to getting strong abs. But being smart about your training can help you avoid wasting energy while tapping into all the benefits that a stronger core can offer: better balance, protection from injury, better form during cardio and strength workouts, less pain, and better posture, to name just a few. If you're a true beginner, try starting with bodyweight ab moves (or try out the following moves without a weight). But if you already have a foundation, like Peterson said, weighted ab exercises are key to continuing to build strength.
Best Ab Machines Of 2023
For all of the weighted ab exercises ahead, all you need is a set of dumbbells, a medicine ball, or a couple of handy weight substitutes, such as water bottles or cans of food. To get the most bang for your buck when doing these exercises, choose a weight that feels challenging by the last few reps. These will likely feel much harder than bodyweight ab exercises, so know that it's totally normal to feel your muscles shaking. As always, listen to your own body and modify or drop down to bodyweight as needed.
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Best Ab Machines For Your 2023 Home Gym
There are really only two questions to be answered: First, how do you develop thick abs? Second, once you have thick abs, how can you get those suckers to actually show themselves?
To answer the first question, you need to do loaded ab workouts. No, we don't mean downing a few Jägerbombs instead of your pre-workout shake. We mean using resistance with ab training, just like you do with your other body-part exercises.
To answer the second question, you need to reduce the amount of body fat covering your abs. This you do through cardio and a healthy diet. See, it wasn't so hard now was it?
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When you train your chest, your back, your arms, your legs, and everything else, for that matter, you use weights to properly develop the muscle targeted, I'm guessing. But when it comes to abs, many people ditch the weights and go crazy doing countless numbers of crunches and the like.
You'll need to put some real thought and work into your food intake during the next three weeks, but after that, eating clean will become routine.
Well, most days, anyway. An ab friendly diet can come in various forms, but basic rules apply pretty
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