5 Exercises for Your Abs and Core

Wait, What's the Difference?

What's the difference between abs and core, you ask?

Have you ever heard the saying: "an enzyme is always a catalyst, but a catalyst isn't always an enzyme"? Well, abs are always part of your core, but core doesn't necessarily (just) mean "abs". In fact, core can refer to all the muscles of your body excluding those in your arms and legs. This can mean obliques, pelvic floor, and even pectoral muscles.

Core of Core

Core, or trunk, refers to the group of muscles of the abdomen and mid-to-lower back. The definition can be extended to include all areas except the arms and legs. Via Wikipedia:

The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck.

Muscles include:

  • Obliques (External and internal)
  • Abdominis (Rectus and transverse)
  • Pectoralis
  • Erector spinae
  • Latissimus dorsi

Source

Exercise 1: Mountain Climbers

How:

  1. Start in a push-up position. Make sure your hands are directly below your shoulders.
  2. While contracting your abs, bring one knee toward your elbow.
  3. Return your leg to the starting position and bring the opposite leg to your elbow.
  4. Alternate legs as quickly as possible while maintaining your form.

Areas Targeted: Lower abs

Source

Tip #1

Contract your abs when sitting at your desk, walking your dog, or whenever you think about it! To start, contract for ten seconds and release. Remember to breathe. This will absolutely make a difference in your core and can be done anytime and anywhere.

Exercise 2: Standing Crosses

How:

  1. Stand with your feet shoulder-width apart.
  2. Use your abs to draw your left leg to meet your right elbow. This will result in a standing "crunch".
  3. Continue on the same leg/arm combination, or mix it up and alternate each side.

Areas Targeted: Obliques

Source

Challenge

Place your feet on a weighted ball when doing this exercise. The ball destabilizes you, forcing you to use your core even more to keep it steady while performing the plank push-up effectively.

Exercise 3: Plank Push-Ups

How:

  1. Begin in a push-up position. Make sure your hands are directly below your shoulders.
  2. While contracting your abs, lower yourself (one arm at a time) so that you are on your forearms.
  3. Raise yourself back to the original push-up position. Repeat.

Areas Targeted: Entire core, but mainly obliques, lower back muscles, and lower abs

Source

Tip #2

STOP THE SIT-UPS!

They are hard on your back and not as effective as planks for strengthening your core.

Again, STOP THE SIT-UPS!!!

Exercise 4: N-Sits

How:

  1. Lie flat on your back with your arms at your sides.
  2. Use your abdominal muscles to simultaneously lift your legs toward your chest and raise your back off the floor.
  3. Hold your arms at your sides (next to your shins).

Areas Targeted: Lower abs

Source

Exercise 5: Leg Lifts

How:

  1. Lie flat on your back with your legs extended.
  2. Place hands below your backside.
  3. Squeeze your legs together and slowly lift your legs.
  4. Slowly lower your legs until they're hovering above the ground. Repeat.

Areas Targeted: Lower abs and lower back

Source

Benefits of Core Strengthening Exercises

  • Having a strong core is essential to maintaining excellent posture. Standing up straight is not only better for your spine, it can also project confidence.
  • A strong trunk increases stability, which ultimately helps prevent injuries.
  • When combined with diet and cardio, core strengthening exercises can yield a flat abdomen and reduce the appearance of the dreaded "muffin top".

More by this Author


Comments 1 comment

CyclingFitness profile image

CyclingFitness 19 months ago from Nottingham UK

Interesting set of exercises although i'd have liked to have seen more done in our natural standing position and that challemge our functional fitness which is why i'm not a fan of sit ups in most variations with the exception of performing them on an incline to enhance functional strength against gravity.

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working