10 Killer Core Exercises That Will Change Your Workout Game
Are you sick of doing the same old ab exercises? Sit ups? Crunches? Well you’re in luck! Here are 10 killer core exercises that will totally change your workout game. It’s important to regularly change up your routine if you want to see the best results.
1. Russian Twist
Be prepared, this one’s a killer! This core exercise is amazing as it works the whole abdomen. Hello six pack! To do this exercise, start seated with your knees bent and feet flat on the floor. Keeping your spine long and abs tight, lean back slightly and lift your feet only a few inches off the floor. Then gently start to twist your torso, side to side. You can easily modify this core exercise. For beginners, tuck your feet under a heavy object or have a workout partner hold them down, so your feet stay planted on the ground. For the advanced, grab a dumbbell or a medicine ball to challenge yourself.
2. Reverse Crunch
This crunch exercise is going to burn those abdominals baby! This core move is magnificent as it works the entire core, with extra emphasis on the lower abdominals. To do this exercise, lie flat on your back with your toes pointing upwards. Keep your hands firmly by your side, or if you have any lower back pain, tuck them under your tailbone. Bend your knees. To perform the crunch, use your core muscles to draw your knees towards your head and then push them up towards the ceiling. This action should cause your back and booty to come off the ground. Remember to breathe!
3. Frog Crunch
This core exercise primarily works your upper and lowers abs! To do this core exercise like a champ, start on your back with your hands placed behind your head and your elbows wide. Keep your heels touching and toes pointed out, slowly lift yourself with your core and touch your knees to your elbows to perform the crunch. Be sure not to rest your feet on the floor when performing this exercise and make sure to peel your shoulders from the floor when you crunch up.
4. Body Bar Oblique Twist
Don’t be fooled, this standing core exercise buuurns! Start by holding a weighted body bar out to the side on one shoulder. Keeping your abdominals tight, twist your upper body, holding your lower half still, until the bar is in front of you. Focus on tensing one side of your obliques when doing this. Return to starting position. Once you’ve completed 10-25 reps on one side, place the bar on your opposite shoulder and perform the same amount of reps on the other side.
5. Elevator Abs
This core exercise not only works your obliques and abs, but also your back and shoulders! Start in the push-up position with your hands shoulder-width apart, directly beneath your shoulders. Using your core, drive one knee up towards your elbow and rest it firmly against your arm. Keeping your core muscles tight, bring your knee down your forearm towards your wrist. Hold. Still keeping your core tight, pull your knee back up your forearm until it reaches your elbow. Return your leg back to starting position and repeat on the other side.
6. Alternating SandBell Reach
We love core exercises that engage the entire core! Start in the push-up position with each hand on top of a SandBell, or a weight plate placed on a towel, on a smooth surface. Holding your core tight and engaging your glutes, slide your left arm out as far as it can go, whilst bending your right elbow and lowering your body toward the floor. Make sure your shoulders and hips are parallel to the floor. To return to the starting position, extend your right elbow, lifting your body back to the push-up position whilst simultaneously pulling your left hand back below your shoulder. Repeat this movement on the other side.
7. Dead Bug
For this awesome core exercise, start by lying face up with your knees bent at a 90 degree angle, feet placed on the floor, arms extended. Holding your core in tight, raise your right leg (still bent at 90 degrees) above your hip and reach your left arm overhead, palm facing in (your right arm down by your side, just above the floor, palm facing in). Swiftly switch your arms and legs, lifting your right arm overhead and lowering your left down by your side, and lowering your right foot to the floor and lifting your left leg. Be sure to breathe and keep your core engaged the entire time!
8. Oblique V-Up
Get ready for poppin’ obliques! Lie on your left side, legs angled at 30 degrees from your hips. Rest your left arm on the floor and place your right hand behind your head. Raise your straight legs off the floor, bringing your torso toward your legs. Slowly return to starting position. That’s one rep. Do 10 to 25 reps on each side.
9. Jackknife Sit Up
Start by lying on your back, with your arms and legs extended. Using your core, lift yourself, raising your arms and legs in a jackknife position. The upper torso should be off the floor with this move. Slowly start lowering your arms and legs back to the starting position, all whilst keeping your core tight. Repeat 15-25 reps.
10. Plank-Up
This one’s very popular among core exercises. Starting in a push-up position with your hands under the shoulders and your legs stretched out directly behind. Engage the thigh and glute muscles to keep your body and legs in a straight line, and lower down to your elbows, one elbow at a time. From this position on your elbows, press the hands into the floor, one at a time, to return to the push-up position. That’s one rep.
