9 Ab Workouts for a Stronger Core
Whether you're starting your fitness journey or looking to enhance your workout routine, one thing is clear: a strong core is your foundation for success.
Let's explore some beginner-friendly ab workouts. These exercises don't require fancy gym gear, and you can do them from the comfort of your home. Ready to strengthen your core? Let's get started!
Train4Life is a local gym in Boone, NC, that offers 24/7, no-commitment memberships and group personal training sessions.
Jodi Cash (owner) also offers online coaching, a Metabolism Mastery Method for busy and full-time working moms, and 1-to-1 coaching calls.
Schedule an intro call today to learn about these offerings!
1. The Basic Plank
Begin in a push-up position.
Rest your weight on your forearms instead of your hands.
Keep your body in a straight line from head to heels.
Engage your core by pulling your belly button toward your spine.
Hold for as long as you can (aim for 20-30 seconds to start).
Why It Works: Planks are fantastic for your entire core. They're simple yet incredibly effective.
2. The Bridge
Lie on your back with your knees bent.
Place your feet hip-width apart, flat on the floor.
Push through your heels to lift your hips.
Keep your shoulders on the ground and hold for a few seconds.
Lower your hips and repeat.
Why It Works: Bridges work your lower back, glutes, and, of course, your core.
3. Bicycle Crunches
Lie on your back with your hands behind your head.
Lift your legs and bend your knees to a 90-degree angle.
Bring your right elbow to your left knee while extending your right leg.
Alternate sides in a pedaling motion.
Why It Works: Bicycle crunches engage your obliques and upper abs. Plus, they're fun!
4. Bird-Dog Exercise
Begin on your hands and knees.
Extend your right arm and left leg simultaneously.
Keep your body straight and hold for a few seconds.
Return to the starting position.
Repeat on the opposite side.
Why It Works: Bird-dog exercises improve balance and strengthen your lower back and core.
RELATED: 7 ARM WORKOUTS FOR THE BEGINNER AND THE ADVANCED
5. Seated Russian Twists
Sit on the floor with your knees bent.
Lean back slightly and lift your feet off the ground.
Hold your hands together, palms facing each other.
Twist your torso to the right, then to the left, tapping your hands on the ground.
Why It Works: Russian twists target your obliques, adding a twist to your core workout.
6. Leg Raises
How to Do It:
Lie on your back with your legs straight.
Place your hands under your hips or beside your body.
Lift your legs until they're perpendicular to the ground.
Slowly lower them back down without touching the floor.
Why It Works: Leg raises are an excellent way to work your lower abs.
7. Modified Side Plank
Lie on your side, elbow directly under your shoulder.
Lift your hips off the ground, forming a straight line with your body.
Support your balance with your knees on the ground.
Why It Works: Modified side planks target your obliques without the intensity of a full side plank.
8. Dead Bug Exercise
Lie on your back with your arms extended toward the ceiling.
Bend your knees at a 90-degree angle.
Lower your right arm and left leg simultaneously.
Return to the starting position.
Repeat on the opposite side.
Why It Works: The dead bug exercise challenges your core and coordination.
9. The Superman
Lie face down with your arms extended overhead.
Lift your arms, chest, and legs off the ground.
Hold for a few seconds, then lower back down.
Why It Works: The Superman strengthens your lower back and engages your entire core.
Progressing Your Core Workouts at train4life
Start with these basic exercises, and once you've built some core strength, consider adding variations or using additional weights. Remember, consistency is key. Aim for 10-15 minutes of core work a few times a week, and you'll see remarkable results.
Schedule a call with Jodi Cash, owner of Train4Life gym, fitness coach, and nutritionist with over 25 years of experience. She’s committed to discussing your goals to help you achieve the healthy lifestyle you want.
At Train4Life, we're more than just a gym; we're a supportive community dedicated to helping you succeed. Follow on Instagram or Facebook, or give us a call with questions at (828) 266-1110.
Join us today, and let's make progress together!
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