What are some of the best body weight exercises for core strength?
You can check the answer of the people under the question at Quora “jackknife exercise gif“
What are some of the best body weight exercises for core strength?
You can check the answer of the people under the question at Quora “jackknife exercise gif“
First and foremost, thank you so much for providing the opportunity to share my views on this topic.
In this article, you will find the best 5 exercises for your core ever. Sorry about that it is not the top 3 core exercises post, perhaps 2 extra exercises are also included and once you follow these 5 core exercises, your core will become stronger than your other body muscles guaranteed.
Core muscles are the most significant compound muscles in the human body. After all, your abs exist for more reasons than looking good at the beach. The core (composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles) provides a muscular framework that protects internal organs, aids movement, and lends balance and stability to the whole body.
Try the 12-minute workout (at the bottom of the page) to train your upper and lower abs and obliques, and work on deep core strength, or mix and match any of the exercises in the gym or at home. And don’t forget that proper nutrition plays a huge role in seeing the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks.
Vertical Leg Crunch
Photo by Google.
Targets: Upper abdominals
Lie flat on the floor with lower back pressed to the ground. Place hands behind the head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
2. Raised knee-in
Photo by Pinterest.
Lie faceup, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs, keeping heels about 3 inches above the floor.
Keeping your low back against the floor, lift left knee toward the chest. Your right leg should remain to hover above the floor. Hold, then straighten the left leg to return to the starting position. Repeat with the right leg.
3. Oblique v-up
Photo by Google.
Lie on your side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward the hip. Place the opposite hand on the floor for stability.
4. Russian twist
Photo by Google.
Sit on the floor, knees bent and feet flat. Hold arms straight out in front of the chest, with palms facing down.
Lean back so your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse the movement and twist to the left.
5. Plank jack
Start in a modified plank position , balancing on forearms (elbows aligned under shoulders) and toes. Tighten abs so your body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to the starting position and repeat.
Targets: Upper and lower abdominals.
5 A).Plank
Lie facedown on the floor with feet together and forearms on the floor. Draw abs in and tighten glutes.
Lift the entire body off the floor until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return your body to the floor, keeping the chin tucked and back flat.
Targets: Upper and lower abdominals, glutes.
5 B). Side plank
Lie on your side with the lower arm bent at the elbow. Place lower elbow under shoulder and place an upper hand on hip. Align ankles, hips, shoulders, and head.
Push your body toward the ceiling, balancing on the edge of your bottom shoe with one foot stacked on top of the other.
Targets: Obliques.
Follow these bodyweight core exercises in order to get your core in shape.
Thanks and Regards,
Subal.
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I do love me some bodyweight exercises!
I’ll share ten of my go-to’s with you for strengthening the core. What’s cool about these is that you just need some space and somewhere to hand from (you’ll see why in #6); nothing else . . . no exercise balls, no ab rollers, dumbbells, suspension trainers, none of that.
Here they are:
1. Burpee
2. Jackknife Sit-Up
3. Mountain Climber
4. Cocoon
5. Oblique Crunch
6. Hanging Leg Raise
7. Plank
9. Reverse Crunch
10. Seated Scissor Kick
I hope that helps!
My final piece of advice that you may not see being done in all the gifs, is to hold the position for 2 seconds. So for example when you’re doing #6, hold the 90 degrees angle for 2 seconds and then repeat.
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Push-ups
Pull ups
Side rows
Sprinting
Knee lifts
Pistol squats
Okay, that’s about half of the body weight exercises I know.
One of the cool things about body weight exercises is that you use your core to stabilize constantly.
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Pull ups , dips and the ab wheel . Great for building that super core .
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Plank exercises are great for the core along with mountain climbers and jack knife crunches….Lie flat on your back with leg straight out and arms as well above your head. Bring your feet up simultaneously to meet your hands. Bicycle sit ups are also great for core strengthening. Good Luck! Let me see the results 😉
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