Many people desire to have flattened stomach muscles with the proper strengthening of the core. If you are looking for the best exercises to get a toned core and abs then this blog is just for you. To achieve this goal, we have mentioned some exercises you may include in your workout routine. These exercises will help you in building up a strong core and abs that will keep your body pain-free and healthy and also challenge your core muscles in unique ways.
As everyone knows, the core is your center of gravity and it is the reason for your body’s balance, posture, and stability. Weak core muscles can lead to straining on your back while performing everyday movements. So, strengthening your core by accurately doing these exercises will allow proper functional movement of the body not only throughout your exercise routine but also in everyday activities.
Some of the best core exercises to get toned core and abs are mentioned below:
1: Crunches
They are basically a classic core exercise that is perfect for strengthening the core and training your abdominal muscles which are recommended by many trainers or fitness lovers. Also, they work on other core muscles such as the pelvis, lower back, obliques (sides of your trunk), and hips. There are many variations for doing this exercise that concentrate on different abs areas including basic, reverse, bicycle, crossover, and oblique crunches.
The steps to follow in the Crunches exercise are mentioned below:
Step 1: Lie down on the floor while keeping your feet at the hip’s width apart.
Step 2: Bend your knees and place your fingertips behind your ears with the elbows open widely and take a deep breath.
Step 3: While breathing out, squeeze your abs and lift your neck, head, and shoulders up towards the roof.
Step 4: Hold for a few seconds at the top of the movement.
Step 5: Then while breathing in, come slowly to your starting position and start again.
Repeat this exercise at least 12 to 15 times for 5 sets.
Results: Correctly doing this exercise is beneficial for strengthening your core, improving body posture, helping in burning out some calories, and also reducing back pain.
2: Plank
It is an isometric core strength exercise in which you hold the trunk part of your body in a straight line and above the ground. This exercise engages many muscle groups at the same time which makes it very effective for strengthening your core, arms, shoulders, and glutes. It is also referred to as hover, front hold, or abdominal bridge.
The steps to follow in the Plank exercise are mentioned below:
Step 1: Start with a press-up position.
Step 2: Bend your elbows until your forearms touch the floor completely under your shoulders and keep your body in a straight line from head to feet.
Step 3: While keeping your abs tight, look at the distance between your hands to ensure a neutral spine position.
Step 4: Stay in this position for at least 20-30 seconds. After you get comfortable with this move, try to hold your plank position for as long as possible.
You can do plank exercises according to your comfort and wish as there is no fixed set of numbers to be performed.
Results: The advantages of doing the Plank exercise is that it helps in improving body posture, provides flexibility, burns belly fat, strengthens your core, and reduces joint pain.
3: V-Sit
A V-sit is an exercise that targets the abdominal muscles, particularly the rectus abdominis (the “six-pack” muscle) and the obliques.
The steps to follow in the V-Sit exercise are mentioned below:
Step 1: Lie down with your back touching the floor and extend your arms over your head.
Step 2: While keeping your back neutral and core engaged, move your legs and arms above the floor till your body creates a V shape. You can reach your arms straight towards the front or up towards the feet.
Step 3: Hold the position for a few seconds and then slowly move down your arms and legs back to their starting position.
Step 4: Repeat this complete movement for few times. Do at least 20-30 reps of this exercise.
Results: Doing V-Sit exercise daily has benefits that include building up strength in many areas of the core and improving your body balance. This exercise mainly targets your abdominal muscles, hips, and obliques.
4: Burpee
It is basically a 2 part exercise – a pushup that is followed by a jump in the air. A Burpee is a universal exercise to do if you want to build up strength and endurance by burning down calories and enhancing body fitness.
The steps to follow in the Burpee exercise are mentioned below:
Step 1: Stand straight while keeping your arms on the sides.
Step 2: Sit in a squat position by keeping your knees bent with a straight back, and your feet shoulder-width apart.
Step 3: By using your hands as anchors, jump by thrusting your legs backwards.
Step 4: While being on your toes and hands, land on the floor in a plank position.
Step 5: Jump your feet back toward your hands.
Step 6: Then, jump in the air and extend your arms so that they reach above your head.
Step 7: Land in the starting standing position. You can repeat this rep. according to your desire.
Results: Doing Burpee exercise daily is beneficial as it provides a whole-body workout, and strengthens your core, shoulders, arms, glutes, quads, and hamstrings by using the weight of the body. It also makes the upper and lower body stronger which helps in reducing pain and preventing injuries.
5: Glute Bridge
It is an exercise that helps in strengthening the gluteus muscles (that are situated in your buttocks) and hamstrings. It is also a very famous and effective exercise to be included in your workout routine in case you spend a long time sitting in a chair which can reduce the flexibility of your hips.
The steps to follow in the Glute Bridge exercise are mentioned below:
Step 1: Lie down with your back touching the floor, bent knees, and your feet flat on the ground. Keep your feet hip-width apart with your heels 7-8 inches far from your glutes and hands on your sides.
Step 2: Now shrink your glutes and abs while lifting your hips upward towards the roof.
Step 3: Raise your hips as much as possible. The main goal is to raise the hips until your body gets in a straight line from your knee to your hips and shoulders.
Step 4: Shrink your glutes tightly as possible in the top position and stay in the position for at least 2 seconds.
Step 5: Then slowly move down your hips to the floor while keeping pressure on the glutes and abs.
Repeat this full process for at least 3-4 sets of 20-30 reps.
Results: Even though it is a very easy and quick exercise. Glute Bridge has many positive effects on your body and overall health as it increases the strength of your glutes, targets your hamstrings, and stabilises your core.
6: Mountain Climbers
This exercise is also referred to as the running plank and is basically a bodyweight exercise that simultaneously engages several muscle groups. It is a full-body workout that includes a variety of modified poses like pushups and the plank.
The steps to follow in the Mountain Climbers exercise are mentioned below:
Step 1: Get into the plank position first by keeping your abdominal muscles squeezed and your body straight. Keep in mind that your shoulders are placed away from your ears.
Step 2: Now, move your right knee towards your chest and pull in your abs tighter. Do this movement without letting your body get out of the plank position.
Step 3: Push your right knee away quickly and pull your left knee forward towards your chest.
Step 4: Continue this movement in alternative knees just as a running motion. Make sure to keep your back straight and your body stiff.
You can do 20-25 reps for 3-4 sets.
Results: Doing Mountain Climber exercise regularly can help you in building cardio endurance, and agility, and strengthen your core. It also works for your quads, deltoids, hip flexors, obliques, and hamstrings.
7: Wood Chopper
This is an intense exercise that maintains the rotational movement pattern of your trunk, as well as multiple back and abdominal muscles for stability. Additionally, your arms and legs offer stability and mobility.
The steps to follow in the Wood Chopper exercise are mentioned below:
Step 1: Start by standing on your feet and placing them shoulder-width apart.
Step 2: Now bend your knees a little and hold a dumbbell with both your hands.
Step 3: Move your torso towards the left side while raising the weight above your left shoulder.
Step 4: Now, squat and move your torso towards your right side while moving the weight across your body until it reaches near your right hip.
Do this exercise for at least 2-3 sets of 10-15 reps on both sides.
Results: The Wood Chopper is an amazingly versatile exercise that provides strength to your core, and improves body posture, stability, and athletic performance. This exercise even helps in reducing your body fat.
Final Words
Your core muscles are trained to cooperate when you perform core exercises. You will get better body balance and stability by adding these exercises to your workout routine. No matter whether you are doing routine activities or playing any kind of sports, stability is crucial. The majority of sports and physical activities rely on stable core muscles. There is a massive range of core exercises other than the exercises that are mentioned above for strengthening your core and abs, including Dead Bug, Bird Dog, Hollow Body Hold, Russian Twist, Heel Taps, and many more.
