If you like strengthen the core At the gym, don’t miss these exercises, which will help you avoid injuries and stay in shape.
Plank, perfect for strengthening the core
To perform the plank, lie face down with your forearms and toes flat on the floor. From here, align your elbows directly under your shoulders and keep your body in a straight line from head to heels. Contract your abs and hold the position, preventing your hips from sinking or rising.
The idea is to hold out for as long as possible. If you can make it to one minute, you’re getting fitter.
Russian twist for obliques
Sit on the floor with your knees bent and feet slightly elevated. Lean your torso back until you feel your abs engage. Then, hold a dumbbell or medicine ball in both hands and twist your torso to the right, then to the left, touching the floor on either side.
Just try to keep your feet elevated and your core engaged throughout the movement. Ideally, you should do 3 sets of 15 reps per side.
Bicycle crunch, perfect for the entire abdominal area.
It’s simple to do, just lie on your back with your hands behind your head and your legs raised and bent at a 90-degree angle. In that position, bring your right elbow towards your left knee while extending your right leg. Then, alternate the movement by bringing your left elbow towards your right knee while extending your left leg.
Leg rises, raise your legs to the sky
Leg raises are great for working your lower abs.
The process is very simple: lie on your back with your legs extended and your hands under your buttocks for support. Keep your legs together and slowly raise them until they form a 90-degree angle with your body. Slowly lower your legs without touching the floor and repeat.
Since it’s simple, you won’t have any trouble doing 3 sets of 15 repetitions.
Mountaineers, climbing to the top from the ground
Mountain climbers are a high-intensity exercise that strengthens the core and improves cardiovascular endurance. Start in a plank position with your arms extended. Bring one knee toward your chest, then return to the starting position while bringing the other knee toward your chest, simulating a run in place. Keep your core tight and your pace steady.
We encourage you to do 3 sets of 30 seconds.
Hanging leg raises, raise your legs hanging from a bar
Find and grab onto the high bar at the gym, where pull-ups are done, with your hands at shoulder height and hang with your arms extended. Keep your legs together and raise them towards your chest, keeping them straight or slightly bent. Lower your legs in a controlled manner without swinging.
Work your lower abdomen by doing 3 sets of 10 repetitions.
Abdominal Wheel Rollout: The Famous Abdominal Roller
The ab wheel rollout is great for working your entire core, which is why it’s one of the most commonly used exercises. Get on your knees with your hands holding the ab roller. Roll forward, extending your body while keeping your core tight and your back straight. Then, return to the starting position by contracting your abs.
However, avoid arching your back during the exercise. Perform 3 sets of 10 repetitions.
Cable lumberjack: abs with pulleys
Simply set a pulley to a high position and hold the rope with both hands. With your feet shoulder-width apart, twist your torso and bring the rope from a high position to the opposite side, in a diagonal cutting motion. Keep your hips stable and your core tight.
Since you can control the weight, choose one that you can do 3 sets of 15 reps per side.
These are just a few of the many basic exercises that exist. They will help you to avoid injuries and improve your workouts. Remember that if you need advice, you can always consult with one of our professionals.
Definitely, strengthen the core It is essential to have a complete and well-done routine. If you want to find a good place to train, do not hesitate to contact us.
