core training

5 Most Effective Core Exercise Training Movements

This article is worth reading if you also want to have six-pack abs that you can be proud of. The “core” is a body muscle group used in almost all sports, so much fitness training starts with core exercises. The core exercise is mainly done through muscle contraction training to stabilize the body’s center of gravity. But many people think that if they want to get six-pack abs, they have to go to the health club for exercise. Therefore, we have summarized one of the most effective abdominal training methods that can be performed at any time and any place to guarantee the ideal physical condition. one of the most reliable core exercises.

1.Dead Bug Exercise

The dead bug workout is one of the easiest ways to exercise your abdominals. This move mimics a bug’s dying struggle when it falls on its back. The name sounds funny, but it’s also a great core exercises control move that focuses on the front side of the core, the abs. All you need is an exercise mat or a large towel. Start by lying on your back. Next, you must move your arms above your shoulders and raise your knees 90 degrees. Now you must press one arm toward the floor while straightening the angled knee. Push your left arm back and straighten your best knee, then alternate between using your arm and your left knee. This movement needs to be practiced 15 times. Also, remember to keep your feet in the air as you correct them because your feet do not need to touch the floor during this exercise.

2.Dumbbell Side Bend

Dumbbell side bends are one of the most effective abdominal core exercises because they can work your muscles effectively. The first thing is that you need to find a dumbbell that suits your body weight, and you are ready to start. Also, your pace is crucial in these core exercises, and you should keep a slow and steady pace.

1) Stand up straight with a dumbbell in one hand, naturally hanging down at your side of the body, palm facing inward. Keep the other hand on your waist. This is where the action begins.

2). You should keep your head up and bend as far as you can toward the side of your hand on your waist as you inhale. Bend to the limit, hold for a moment, and then return to the starting position.

3). You should keep your head up and bend as far as possible to the side of the dumbbell as you inhale. Bend to the limit, hold for a moment, and then return to the starting position. 

The above is a complete movement. It is recommended to repeat this movement 15 times, then switch hands and continue.

3. Plank

The plank exercise is an excellent core exercise for the abdominal and core muscles. It works not only on the rectus abdominis but also on the other bony muscles and the core muscle exercises that run from the pelvis along the spine to the shoulder girdle. Add the plank to your abdominal core exercise program to ensure your core strength is stable. If anyone wants to feel the process of time becoming slow, they can try doing the plank.

Plank exercises can be used to test the strength and stability of your core muscles. Planking is an of the best exercise for strength than a cardio workout, but working a range of muscles increases the number of calories you burn. How many calories you burn depends on your body weight and how long you hold on to your planks. 

How to do a plank?

Steps.

From the plank position, place your forearms and toes on the floor. Your elbows are under your shoulders, and your lower arms are facing forward. Your head is relaxed, and you should be looking at the floor.

Exercise your abdominal muscles by pulling your belly button toward your spine. Keep your torso straight and your body in a straight line from your ears to your toes, not sagging or bending. This is the neutral position of the spine. Make sure your shoulders are down.

4. Hollow Extension-to-Cannonball

Hollow extension-to-cannonball is one of the most effective ab workout exercises, and because it is so easy to do, it is a must-have basic skill for a basic ab trainer. No tools are needed for this workout. You’ll start on your back, then lift your upper body and hold your knees with your arms as if you were hugging them until you form a cannonball shape. When you’re done hugging your knees, you’ll need to straighten your back and legs and lie on your back again, opening your arms and legs to their maximum. Hold for five seconds, then curl up and complete the set five times. You should stretch your body as much as possible during the hollow phase, and then you can recover during the cannonball phase

5.Russian Twist

Russian twist exercise, by clenching the fists with both hands → lifting the legs, → driving the arms to rotate on both sides of the abdomen. It works the obliques and strengthens the core muscles of the abdomen. So 

how to do russian twist?

You must sit on a yoga mat with your knees bent and your hands in fists.

Lean back slightly, take your feet off the mat, and slowly lift your legs.

Then use the strength of your left oblique to rotate your arm to the right until your fist is about to hit the ground and stop.

Then raise your arms and use the power of your right oblique to drive your arms to rotate to the left side of your body until your fist stops lowering. This is repeated alternately.

Note that throughout the process, you need to use the power of the right and left obliques to drive the arm rather than twisting the body with the arm. Each time you want to lower the fist to the lowest position, it is best to land completely and then stop for a moment before doing the movement. If used with a barbell will have better results.

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