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  • Writer's pictureMohamed Darwiche

Effective Bodyweight Exercises for Strengthening Your Core Muscles and Abs

Updated: Apr 27

Stronger functional mobility during exercise and day-to-day activities is made possible by a solid core. Whether exercising, standing in the kitchen preparing a meal, or sitting down at work, should always keep the core active. A solid core will aid in injury prevention and encourage all-around more effective training. With a community of committed members and personal trainers, Hardcore Gym is a specialist in weight training in Sydney.


1. HOLLOWMAN

As an isometric hold, this exercise causes the muscles to contract while the body remains in one place. This is a terrific workout to strengthen the core from the ground up.


ACTIVITY DIFFICULTY

Both new and experienced athletes will benefit greatly from this core workout. The workout may be modified to suit different levels of athletes:


  • Beginners: Kneel and tuck the chin.

  • Intermediate: Arms by sides, palms facing up, legs straight, chin slightly tucked in.

  • Advanced: Lower the legs closer to the ground and/or raise hands over the head.

Legs should be at a 45-degree angle, arms at the side, and chin tucked. The back ought to be parallel to the lower ground. To operate the diaphragm, take a deep breath. Put chin in. Pull shoulders away from ears.


2. HIGH PLANK

ACTIVITY DIFFICULTY

This workout is appropriate for intermediate athletes, however, the following modifications can make it simpler:


  • Lower the knees to make it simpler.

  • Make it more difficult by placing the hands on an unsteady surface, such as a basketball.


Lay hands and legs shoulder-width apart on the ground. Maintain a neutral neck while glancing ahead yet still downward. To engage the core muscles and prevent lower back discomfort, keep the butt tucked in, the back flat, and the stomach firm. Since legs and glutes are an extension of the core, make sure to squeeze them. It might feel good to round the shoulders, and it supports the lower back.


3. Glute Bridge


ACTIVITY DIFFICULTY

Beginners can safely perform this workout. The difficulty may be raised to provide more strength stimulation. At the top of the bridge, take one leg out to make the exercise more difficult. Change legs. Both legs extended constitute one set.

Lie flat on the back with the feet shoulder-width apart. Hold the hands firmly to the ground. By contracting the glutes (butt) and keeping the midsection (core) firm, slowly raise the hips.

Retake the initial position


4. V-Ups


ACTIVITY DIFFICULTY


Instead, novice and intermediate athletes should try standard crunches.

Lie on the back with arms over the head and feet as close to each other as manageable.

Lift the knees off the ground and roll shoulders off the floor to "crunch" tummy while trying to maintain a generally straight line.

The hands and legs should contact in a "V" shape as one forms the shape with the body.

Slowly revert to the beginning position.


5. Low Plank Twist


ACTIVITY DIFFICULTY


Athletes in the beginner and intermediate levels can perform this workout. Even though advanced athletes may find this workout monotonous, they may still do it.

Start in a low plank stance with the elbows just beneath the shoulders.

Maintain an erect posture with feet firmly planted on the ground.

The stomach remains tight and engaged, preventing the butt or lower back from rounding out.

Be sure to maintain a tight, active upper back.

Draw shoulders away from the ears.


Slowly shift hips to the left until they are almost touching the floor, then slowly return to the center. Feel the entire core tense moving to the right side.


Many core workouts are done on the floor, but since we utilize cores the most while standing, it's equally vital to strengthen them there as well.

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