8 Core Exercises You Need To Know

Welcome to our guide on 8 core exercises that will help you build a strong and toned midsection. Your core is the foundation of your body, and these exercises will help you develop a strong, stable, and functional core. In this guide, we will take you through each exercise step-by-step, providing tips and tricks to help you master each one. So, let's get started!

Table of Contents

• Plank
• Crunch
• Mountain Climbers
• Leg Raise
• Bicycle Crunch
• V-Sit
• Side Plank
• Dead Bug

1. Plank

The plank is one of the most effective core exercises out there. It targets your abs, back, and shoulders, and helps to build core strength and stability. Here's how to do it:

1. Start by getting into a push-up position, with your arms straight and your hands shoulder-width apart.
2. Engage your abs and glutes, and hold your body in a straight line from head to heels.
3. Hold this position for as long as you can, aiming for at least 30 seconds.
4. Repeat for 3-4 sets.

Tips: Keep your neck in a neutral position, and don't let your hips sag or pike up. If you find it too challenging, try dropping down onto your forearms instead.

2. Crunch

The classic crunch is a staple of any core workout. It targets your rectus abdominis muscle (the six-pack muscle), and helps to tone and tighten your midsection. Here's how to do it:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands behind your head, and tuck your chin towards your chest.
3. Engage your abs, and lift your head, neck, and shoulders off the ground.
4. Lower back down to the starting position, and repeat for 3-4 sets of 10-15 reps.

Tips: Avoid pulling on your neck with your hands, and focus on using your abs to lift yourself up. Exhale as you crunch up, and inhale as you lower back down.

3. Mountain Climbers

Mountain climbers are a great way to get your heart rate up while also targeting your core. They work your abs, obliques, and hip flexors, and can help to improve your overall fitness. Here's how to do them:

1. Start in a push-up position, with your arms straight and your hands shoulder-width apart.
2. Engage your abs, and bring your right knee towards your chest.
3. Quickly switch legs, bringing your left knee towards your chest while extending your right leg back.
4. Continue alternating legs as quickly as you can, for 30-60 seconds.
5. Repeat for 3-4 sets.

Tips: Keep your hips down and your core tight throughout the exercise. You can also try bringing your knees towards your elbows to target your obliques.

4. Leg Raise

Leg raises are a challenging exercise that target your lower abs and hip flexors. They can help to improve your core strength and stability, and also work your glutes and thighs. Here's how to do them:

1. Lie on your back with your hands under your hips, and your legs straight out in front of you.
2. Engage your abs, and lift your legs straight up towards the ceiling, keeping them together.
3. Lower your legs back down slowly, without letting them touch the ground.
4. Repeat for 3-4 sets of 10-15 reps.

Tips: Keep your lower back pressed into the ground throughout the exercise, and don't let your legs drop too low. If you find it too challenging, you can also try bending your knees slightly.

5. Bicycle Crunch

The bicycle crunch is a fun and effective exercise that targets your abs, obliques, and hip flexors. It can help to improve your core strength and coordination, and also works your thighs and glutes. Here's how to do it:

1. Lie on your back with your hands behind your head, and your knees bent.
2. Engage your abs, and lift your head, neck, and shoulders off the ground.
3. Bring your right elbow towards your left knee, while extending your right leg out straight.
4. Switch sides, bringing your left elbow towards your right knee while extending your left leg out straight.
5. Continue alternating sides for 3-4 sets of 10-15 reps.

Tips: Keep your lower back pressed into the ground, and avoid pulling on your neck with your hands. Exhale as you twist, and inhale as you switch sides.

6. V-Sit

The V-Sit is a challenging exercise that targets your entire core, including your abs, obliques, and lower back. It can help to improve your balance and coordination, and also works your hip flexors and quads. Here's how to do it:

1. Sit on the ground with your knees bent, and your hands on the floor behind you.
2. Engage your abs, and lean back slightly, lifting your feet off the ground.
3. Extend your legs out straight, forming a V-shape with your body.
4. Hold this position for as long as you can, aiming for at least 30 seconds.
5. Repeat for 3-4 sets.

Tips: Keep your chest lifted and your back straight throughout the exercise. You can also try lifting your hands off the ground to make it more challenging.

7. Side Plank

The side plank is a great exercise for targeting your obliques and improving your core stability. It can also help to improve your posture and balance. Here's how to do it:

1. Start by lying on your side, with your elbow directly under your shoulder and your legs straight out.
2. Engage your abs and lift your hips off the ground, forming a straight line from head to heels.
3. Hold this position for as long as you can, aiming for at least 30 seconds.
4. Repeat on the other side.
5. Repeat for 3-4 sets.

Tips: Keep your neck in a neutral position, and don't let your hips sag or drop. You can also try lifting your top leg to make it more challenging.

8. Dead Bug

The Dead Bug is a great exercise for targeting your abs and improving your core stability. It can also help to improve your posture and balance. Here's how to do it:

1. Lie on your back with your arms and legs straight up towards the ceiling.
2. Engage your abs, and slowly lower your right arm and left leg towards the ground.
3. Bring them back up to the starting position, and repeat on the other side.
4. Repeat for 3-4 sets of 10-15 reps.

Tips: Keep your lower back pressed into the ground throughout the exercise, and don't let your limbs touch the ground. You can also try holding a weight in your hands to make it more challenging.

FAQs

1. How often should I do core exercises?

You can do core exercises every day, but it's important to give your muscles time to rest and recover. Aim for 2-3 times per week, and focus on different exercises each time.

2. Can I do core exercises if I have a weak back?

Yes, but it's important to start with low-impact exercises and gradually build up your strength. Consult with a doctor or physical therapist if you have any concerns.