A strong core improves your balance, facilitates stronger functional movement when exercising or engaging in everyday activities, and promotes good circulation. Along with consuming a balanced diet, incorporating workouts in your daily routine helps develop a strong core and toned abs, not to mention keeping fit and getting the right shape. Here are three incredible workouts for a strong core and toned abs.
1. Planks
Planks provide a convenient way to develop toned abs and a strong core because you maintain a neutral spine throughout the exercise. You also get to engage several body parts, including the upper and lower body and glute strength. If you’re not sure how to perform a perfect plank, here is a guide
- Lay your hands and knees on the ground, then use your forearms instead of your palms to support the body weight. Ensure that your elbows are beneath the shoulders
- Position your feet behind you so that the body forms a straight line. You should be in a parallel position from the shoulder to the ankles
- Hold this position for as long as possible, preferably 20 to 30 seconds, while using your abdominal muscles for stability. Ensure that the hips do not sag
- Rest for a few seconds, then repeat the process two to three times
There are various plank variations, including the side plank, high plank, and the plank with knee tap.
2. Dead bug
The dead bug exercise helps develop toned abs, a strong core, left-right coordination, and improves cognitive function. To perform the dead bug exercise, you should:
- Lie on the ground with your face up
- Raise your hands above the shoulders so that they are perpendicular to the floor
- As you raise your arms, lift the legs from the ground and hold a 90-degree bend at the knees
- Lower the left arm towards the floor alongside your head while simultaneously straightening the right leg towards the ground. Do not let your arm and leg touch the ground
- Return to the initial position, then repeat the process with the opposite side: the right arm and left leg
- Continue the process for three to five rounds
3. Crunches
Crunches are among the most straightforward exercises to perform for a guaranteed powerful core. However, ensure that you are careful while performing a crunch to avoid neck and back injury. Here’s how to perform a perfect crunch:
- Lie on the ground while facing up. Your body should be parallel to the floor
- Keep your hands behind the head. Ensure that your elbows are extended out to guarantee more support
- Slightly support your shoulders and head above the ground while contracting the abdominal muscles
- Hold this position for a few seconds, then slowly lower your shoulders and head to the ground
- Repeat for as many repetitions as you can
There are various crunch exercise variations, including the reverse crunch, bicycle crunches, and tabletop crunches, to mention a few, so you can always choose an ab workout that works for you.
Endnote
The core is the key to overall body fitness. As such, you should develop ways to strengthen your core to facilitate better functional movement. Try out planks, crunches, and the dead bug exercise for a strong core and toned abs.