Strong core muscles make your physical activities a lot easier to perform. Start training your core muscles | 404 with these 5-minute core routine today.
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1. Plank to Bird Dogs
Begin in a four-point position, with your knees below your hips and your hands beneath your shoulders. Move into a straight-arm plank position, maintaining proper alignment with your head, shoulders, hips and toes. Reach forward with one arm as you extend the opposite leg toward the sky. Lower your arm and leg back down to return to the starting position. Repeat the movement on the opposite side.
Plank to Bird Dogs
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
2. Dynamic Side Planks
Move into a side plank position, maintaining good alignment with your head, shoulders and hips. Extend one arm toward the sky. Contract your core, then lift your top leg to ideally a 45-degree angle, keeping your toes facing forward. Lower your leg back down to the starting position and dip your hips down toward the ground and back up. Repeat the sequence of movements.
Dynamic Side Planks
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
3. V-ups
Lie on your back on the ground, with your arms extended overhead and maintaining proper alignment with your head, shoulders, hips and legs. Contract your core, then bring one leg toward the sky as you lift your upper body off the ground, keeping your arms extended in front of your body. Return to the starting position and repeat the movement on the opposite side.
V-ups
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
4. Russian Twists
Sit upright on the floor with your knees bent and your feet flat on the floor. Lean back and lift your feet slightly, engaging your core. Twist your upper body to touch the ground on one side. Return to the starting position and repeat the movement on the opposite side. To make the exercise more challenging, you can grab some weights.
Russian Twists
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
5. Bicycle Crunches
Lie on your back on the ground, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands by your ears or interlace your fingers behind your head. Engage your core. Lift your upper body off the ground, then twist your upper body to one side, lifting one knee to touch your opposite elbow. Return to the starting position and repeat the movement on the opposite side.
Bicycle Crunches
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
6. Skydivers and Supermans
Lie on your stomach on the ground, with your legs shoulder-width apart and your arms bent overhead, maintaining proper alignment in your shoulders, hips and legs. Contract your core. Lift your upper body as you extend your arms and lower back off the ground, being careful not to extend your neck. Bring your hands by your ears as you bend your knees out to the sides, bringing your heels together toward the sky. Repeat the sequence of movements.
Skydivers and Supermans
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
If you want to strengthen your core, so you can reduce and eliminate back pain, sculpt and tone your abs and other parts of your body, then check out the 10 Easy Movements For A Stronger Core program.
