Today, we’re going to work on the two things that everyone wishes they had, which are a flat belly and a strong core. No matter how many sit-ups you do, they will never give the firm, tight waistline that you desire. What will help you achieve that are a set of exercises that engage your entire pelvic girdle. These essential exercises will help you stand tall and erect and help prevent injuries later on, helping you to stay strong and balanced — all due to the greater core strength you have achieved.
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1. Rocking Crunch
To begin the best exercises for core strength. Lie on your back on the floor with your knees bent and your feet flat on the floor. Move your heels closer to your seat. Straighten your arms out at your sides. Contract your core and slightly lift your upper body, pulling your abdominal muscles tight. Rock your upper body to one side, reaching the side of your foot with your hand. Return to the starting position and repeat the movement on the opposite side.
Rocking Crunch
Start with one set of 10 repetitions on each side.
2. Hand Plank
Begin in a four-point position, with your knees under your hips and your hands beneath your shoulders. Contract your core and move into a straight arm plank position, keeping your feet shoulder-width apart and maintaining good alignment with your head, shoulders, hips and toes. Hold this position for 20 seconds. Relax and repeat the movement.
Hand Plank
Start with one set of 1 repetition, ideally holding for 20 seconds.
Alternative Exercise: #2B – Elbow Plank
To make the exercise more challenging, begin in a four-point position with your knees under your hips and your hands beneath your shoulders. Contract your core and move into a forearm plank position, keeping your feet shoulder-width apart and maintaining good alignment with your head, shoulders, hips and toes. Hold this position for 20 seconds. Relax and repeat this best exercises for core strength.
2B – Elbow Plank
Start with one set of 1 repetition, ideally holding for 20 seconds.
3. Side Plank
Begin in a four-point position, with your knees under your hips and your hands beneath your shoulders. Contract your core and move into a side plank position on your elbow, maintaining good alignment with your head, shoulders, hips and legs. Extend your other arm up toward the ceiling. Hold this position for 10 seconds. Relax and repeat the movement on the opposite side.
Side Plank
Start with one set of 1 repetition on each side, ideally holding for 10 seconds.
4. Elbow Plank With Leg Raise
Begin in a four-point position, with your knees under your hips and your hands beneath your shoulders. Move into a forearm plank position, keeping your feet shoulder-width apart and maintaining good alignment with your head, shoulders, hips and toes. Contract your core and raise one leg up toward the ceiling. Hold this position for 10 seconds. Relax to return to the starting position and repeat the movement on the opposite leg.
Elbow Plank With Leg Raise
Start with one set of 1 repetition on each side, ideally holding for 10 seconds.
5. Mountain Climbers
Begin in a four-point position, with your knees under your hips and your hands beneath your shoulders. Move into a straight arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Contract your core and drive one knee up towards your chest. Bring your knee back and repeat the movement on the opposite side. Return to the starting position and repeat the sequence of movements.
Mountain Climbers
Start with one set of 10 repetitions on each side
6. Bird Dog
Move into a four-point position, with your knees below your hips and your hands beneath your shoulders. Move into a straight arm plank position, maintaining good alignment with your head, shoulders, hips and toes. Contract your core and reach forward with one arm as you extend the opposite leg back. Hold this position for 10 seconds. Relax to return to the starting position and repeat the movement on the opposite side.
Bird Dog
Start with one set of 1 repetition on each side, ideally holding for 10 seconds.
If you want to strengthen your core and back, flatten your belly and achieve your dream abs while keeping yourself injury free, then check out the Invincible Core program, here!
