Are you ready to work on your six-pack, strengthen your core, and reduce back injuries? If you’ve answered AB-solutely, Enhancewell Fitness has your back (and your middle)! We’ve put together a list of the best core exercises to help you get started.
To train your core muscles with these exercises, you’re going to need a set of gliders and a wood or tile floor. Don’t have sliders? No problem! Fold up a bath towel to get the same effect.
The six best core workouts
Fireman crawl
When you do the fireman crawl, feeling the burn is guaranteed. With your feet on the sliders or your folded-up bath towel, get down into a plank on your forearms. With straight legs and a tucked tush, crawl forward and backward on your forearms.
Plank to pike
Begin in a low plank, with your forearms resting on the floor, your feet hip-width apart, and your toes on your sliders. Engage your abdominal muscles and pull your toes toward your elbows with your legs straight. When you feel your knees start to bend, slowly lower yourself back into your starting plank position.
Plank extension
To complete a plank extension, put your forearms on the floor with your shoulders stacked on top of your elbows, your knees hip-width apart on your gliders, and your hips slightly elevated off of the ground. With your abdominal muscles engaged (you’ll notice a common theme throughout all of these workouts!), rock back until your shoulders are behind your elbows. Then, return to the starting position.
Side plank with rotation
Ready to do the twist?! The side plank with rotation is less Chubby Checker and more Toned Checker! Start in a side plank with your right forearm on the floor at a 90° angle from your body. Knees and hips should be stacked in a straight line and your legs should be straight. Reach your left arm up to the ceiling, then lift your pelvis as you reach your left arm underneath your right armpit before reaching back to the ceiling. Complete your reps and repeat on the left side.
Straight-arm crunch series
With your back firmly against the floor, assume the dead bug position with arms reaching toward the ceiling and your legs bent in a 90° angle in the air. Your thighs should be perpendicular to the floor, while calves should be parallel. Move your arms and legs in tandem as you slowly lower your arms and legs toward the floor. Return to the starting position and repeat.
Twisting high-plank crunch
After your break from the sliders with the straight-arm crunches, we bet you’re ready to reunite. You’re in luck! Start in a high plank position with your shoulders stacked over your hands and your feet on sliders. Rotate your hips to the right as you tuck both knees in. Your right knee should come toward your right elbow. Return to the starting position, complete your repetitions, then repeat on the left side.
When you build a strong core, you’re constructing a defense against back injuries. Listen to your body, though, so you don’t hurt yourself in the process. Join us in a private or group fitness class to ensure your form is perfect as you do your ab exercises at home.
