Just because the gyms are closed doesn’t mean you have to let go! It’s time to get back to work! And even when blocked at home, many sports exercises are possible, and in particular core exercises, which are essential for building up muscles in-depth, and working the back and the abdominals.
What are Core Exercises?
Core exercises target different muscle groups, including the abdominals, lower back muscles, pelvis, and glutes. All of these muscles, which make up the core, work together to protect the spine.
These muscles are involved in a wide range of body movements, such as jumping, rotating, bending, etc. and determine the strength of the limbs. To be effective, core exercises must engage all of these muscle groups.
The core plays a big role in physical performance. So the force with which a boxer punches or kicks does not come from his arm or leg, but from the center of his body.
A strong core is essential for maintaining the body’s balance. You have more power, stability, balance, and agility, which allow you to perform all kinds of movements of everyday life with more efficiency and strength.
Here are the core exercises that will help you achieve a strong midsection and flat stomach:
Exercise # 1 The Plank
The essential, the formidable,
Call it whatever you like, but don’t put it aside. This plank exercise is a perfect ally for building deep muscles.
Without arching, keeping your back straight, lean on your forearms and your toes. Hold the position by contracting the glutes and stomach. The goal is not to hold two hours, but to start little by holding the position first 30 seconds, then 1 minute, 1 minute 30, etc.
Exercise # 2 The Rise of Knees/Plank
How about pushing the plank a bit? What if we added knee lifts?
All you need to do is maintain the original plank position by leaning on the palms of your hands and your toes. Keeping your body straight and your arms straight, bring your legs straight back to your chest, then return to the starting position. Do the same with the left leg. Make sets of 30 knee climbs, interrupted by 30 seconds to 1-minute breaks if necessary.
Exercise # 3 The Side Plank
To work the oblique abdominals and eliminate love handles, nothing could be easier (or not…). To perform the side plank, lean on one forearm. Hold the position for 30 seconds then increase the time as you work out.
Exercise # 4 The Plank on One Foot
But are they crazy? So, no, don’t worry! Although this exercise is for those who have a little more experience, it becomes largely doable after just a few sessions. It consists of reproducing the “initial” board while taking off one foot from the ground. For the more motivated, you can even raise an arm (opposite to the leg that touches the ground). Hold the position for 30 seconds.
Exercise # 5 Board With Ball!
For the more experienced, here is the pinnacle of exercise. Believe us; you will feel your muscles working! For that, you have to grab a big fitness ball. Then place the forearms on the ball, keeping your feet on the ground. Keep your legs straight and maintain the position. The aim is to keep your body straight and line up from shoulder to toe.
Exercise # 6 Commando Sheathing
In an ordinary sheathing position on the forearms, we go up on the right hand, then the left, and then we go back down on the right forearm, then the left. This type of sheathing works the stability, but also the muscles of the shoulders and the arms. During the movement, make sure you contract your abdominal belt and avoid moving the pelvis as much as possible, which must remain “locked”.
For how long?
We perform five movements on each side, or ten for the more confirmed.
Exercise # 7 The “Slipped” Sheathing
An exercise to be performed in socks
In the ordinary sheathing position, you let your toes slide towards your elbows until you form an angle, then you go back down to a plank. It is very effective and rather intense.
For how long?
You can start with 10 repetitions, then 15 and finally 20 for a very effective abdominal work.
Exercise # 8 Lateral Sheathing
Lying on your side, leaning on the forearm and feet, we lift our hips off the ground. The upper leg is directly on top of the lower leg. We align our shoulders, hips, knees, and ankles well, while contracting the abdominal strap, and breathing calmly.
For how long?
We stay in this static position for one minute.
Exercise # 9 Side Hips Rise
Is the lateral sheathing too simple? In the same position, we raise the hips, then, we lower them slowly while exhaling without ever resting them on the ground. The oblique abs, located on each side of the belly, are solicited. If the position is difficult, it can be done on the knees.
For how long?
You can do 10 hip climbs. No more, because the exercise can cause tension in the shoulders.
Exercise # 10 Sheathing With Torsion of the Bust
In a lateral position, feet together and forearm in support, the other arm is raised in the air, very high. We make a beat by bringing the hand inside the arm which is on the ground and which serves as a support. This sequence allows working in depth the obliques. The bust and shoulder roll up thanks to this great movement.
For how long?
We perform 10 to 20 times the exercise depending on the level.
Exercise # 11 Superman
This exercise involves lifting your arms and legs off the ground as if you were flying. Hence the name Superman!
The Superman exercise primarily targets the abs and lower back. It is therefore particularly suitable for people who suffer from back pain and who want to strengthen their lower back. This exercise also works the glutes.
It is essential to keep your head align with the spine during the exercise performance.
For a correct execution of the exercise:
- Lie on your stomach on a mat with your arms outstretched.
- Stretch the arms forward and lift the legs off the floor while breathing out.
- Maintain this position for at least 5-10 seconds and then return to the starting position.