Top 4 Core Workout Exercises For Quick Results
The top 4 core workout exercises for
quick results are those that use your own body weight for resistance, and are
integrated with an all-over-body conditioning routine.
Floor exercises that use your body
weight are one of the most effective ways, if not the best way, to bring about
rapid change to core muscles. When we speak of core exercises, we are referring
to a workout that engages all major muscle groups, from the pelvic region,
beyond the abdominals, towards the thoracic (chest) region, and includes the
back muscles.
Primarily you are lifting a percentage
of your own weight to increase stability and build muscle core. With some
targeted core workout exercises gravity is an additional agitator to speed up
results.
In performing core exercises prepare
for a challenge, away from the basic "crunch" routine. If you are a
beginner, plank exercises with extended variations, may seem exceptionally
daunting. For this reason bodyweight push-ups and plank combinations are geared
towards individuals who are at a higher fitness level to prevent injuries.
Top 4 Core Workout Exercises
Start exercises with 2 minutes of light
stretches and warm up exercises to increase blood flow and flexibility in the
joints muscles.
A floor mat is recommended, though not
required.
Number 1: Elbow Plank Combo
3 Variations/50 Sec Count
• Get into a regular plank position on elbows and toes. Tighten abdominals, keep back straight and neck aligned
• Hold position for a count of 10 seconds
• Lift right leg up in the air for 10 seconds
• Return to starting plank
• Transition to left leg and repeat for another 10 seconds
• Return to starting plank
• Transition into knee-to-chest exercise, alternate each leg for a count of 20 seconds.
3 Variations/50 Sec Count
• Get into a regular plank position on elbows and toes. Tighten abdominals, keep back straight and neck aligned
• Hold position for a count of 10 seconds
• Lift right leg up in the air for 10 seconds
• Return to starting plank
• Transition to left leg and repeat for another 10 seconds
• Return to starting plank
• Transition into knee-to-chest exercise, alternate each leg for a count of 20 seconds.
Rest for 10 seconds; start next
exercise.
Number 2: Crocodile Crawl (Push-Up
Position with Hand Crawl)
30 Second Count
• Begin in push up position
• Lower torso just inches away from the floor (don't sag), hold for 10 seconds
• In the same lowered position crawl hands to the right, adjust legs to regain neutral position, hold for 10 seconds
• Repeat on the left, holding for another 10 seconds.
30 Second Count
• Begin in push up position
• Lower torso just inches away from the floor (don't sag), hold for 10 seconds
• In the same lowered position crawl hands to the right, adjust legs to regain neutral position, hold for 10 seconds
• Repeat on the left, holding for another 10 seconds.
Rest for 10 seconds; continue with next
exercise.
Number 3: Burpee
10 -20 Counts
• Begin in squat position with hands on floor in front of you
• Kick your feet back to a push up position
• Do one push-up
• Immediately return your feet to squat position
• Leap as high as possible from squat position
• Repeat 10 - 20 times
10 -20 Counts
• Begin in squat position with hands on floor in front of you
• Kick your feet back to a push up position
• Do one push-up
• Immediately return your feet to squat position
• Leap as high as possible from squat position
• Repeat 10 - 20 times
Rest for 10 seconds; continue with next
exercise.
Number 4: Side Plank Variation
20 Count each side
• Lie on left side feet together. Left hand on the floor for support and right hand behind head, push off from hip to side plank position, body aligned
• Hold for 20 seconds
• Repeat on right side
• For more challenge lift the top leg off the ground. Try to keep balanced. Do not sag. Repeat
End entire workout with stretches. For best results, perform core exercises every other day in-between cardio exercises.
The plank is a good example of an isolation exercise used for developing core strength, and it really works!
20 Count each side
• Lie on left side feet together. Left hand on the floor for support and right hand behind head, push off from hip to side plank position, body aligned
• Hold for 20 seconds
• Repeat on right side
• For more challenge lift the top leg off the ground. Try to keep balanced. Do not sag. Repeat
End entire workout with stretches. For best results, perform core exercises every other day in-between cardio exercises.
The plank is a good example of an isolation exercise used for developing core strength, and it really works!
The best part about a core workout is
the freedom it gives in starting your exercise, anytime, anywhere and leaves
little room for excuses.
Margaret Le Monnier has over 20
years-experience as a qualified natural health professional in the UK. She is
well known for giving intuitive and expert advice to people regarding natural
approaches to correcting a wide range of illnesses and conditions. Margaret is
now writing articles for a website solely devoted to bringing a comprehensive
range of natural health advice to everyone.