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5 Popular Core Exercises for Men

Updated on January 23, 2017

If you want to gain muscle, strength and power or you want to improve sporting performance then it is essential that you train and strengthen your core. It is all well and good building bulging bicep muscles but if you don’t have a strong core you will never achieve the kind of physical level you are looking for. With this in mind then here are 5 popular core exercises for men that will also help you to strengthen all of the other muscles outside of your core too.

Superman’s with a Twist

As a variation of the standard Superman exercise, Superman’s with a twist provide an improved core workout. First lie down on your stomach, extend your arms out in front of you or if you are a beginner, place them behind your head. Then lift your torso off of the floor, you are now performing a standard superman exercise as pictured to your right. Now here comes the twist. When you are in the standard superman position, twist to one side, return to the standard position and then twist to the other side. Then slowly lower your body back to lie flat on the ground to complete your first repetition, then repeat the process.

The Plank

Probably one of the most well-known and talked about exercises in the world, the plank is a truly great exercise for anyone looking to build core strength. It is also an exercise that can be done almost anywhere where there is space to lie down on the floor. To perform The Plank you simply need to lie on your stomach and lift your whole body up off of the floor so that only your forearms and toes are in contact with the floor. You then need to keep your body in a straight position – no arching of the back – and then hold that position for 30 seconds to a minute. If you want to make things even more challenging then you can try lifting one foot in the air and then holding that position.

V-Sit Hold

The V-Sit hold is another popular core exercise for men and women alike. This core exercise requires you to lie on your back and then bend your body at the waist to extend your legs and arms into the air forming a ‘V’ shape. You then need to hold this position for as long as possible. I’ve seen many variations of ways to perform this exercise in the past but I’ve included a picture on your right for you to get some kind of idea of the shape we are talking about.

Lying Windmills

This exercise isn’t for the faint hearted! First lie on your back and raise your legs up straight so that they are vertical or at a 90 degree angle to the floor if that makes more sense. Then – whilst keeping your back and shoulders in contact with the floor – slowly rotate your legs to the side sending them towards the floor. Remember we want to maintain back and shoulder contact with the floor so when you have rotated them to a point where you feel that you might lose this contact, slowly bring them back to a vertical position. Then do the same but on the other side of your body.

Lying Glute Push-up

The lying glute push-up is a fantastic core exercise which specifically targets the glutes and back muscles. Again lie on your back and rest your feet on top of a Swiss ball. Then push through your heels to straighten your body leaving only your shoulder blades, arms and head in contact with the floor. Ensure that your body is fully straight from your knees to your shoulders and then hold this position for 60 seconds.

Here we’ve listed just 5 of the many great core exercises out there. As you trawl through other internet posts you will likely see these exercises being performed in many different ways with many variations. Although we want you to gain as much core strength as possible it is still important to know your limits when performing these exercises so as not to cause lasting injury. If you are a beginner then start out easy and gradually increase the difficulty of these exercises.

What is your favourite core exercise and which do you find most challenging?


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    • TurtleDog profile image


      4 years ago

      Love these exercises! I half forget about some of these like the windmill and the superman when I do core work outs. Thanks for the tips. Voted up for sure

    • nutritionhub profile imageAUTHOR


      4 years ago

      Hi CF, thanks for the comment. These exercises are simply some well known ones. As you say there are likely hundreds of different exercises out there - classic and modern, general and sport specific - that will also be beneficial. In this hub we've concentrated on just 5 but in further hubs I'm sure we'll pick up on some others.

    • CyclingFitness profile image

      Liam Hallam 

      4 years ago from Nottingham UK

      Out of curiosity- Why are all these exercises lying down or facing the floor? Shouldn't we be doing more related to our core standing up (as in real life) or in the positions involved with the sports we do? Have you decided to focus on the older principles of core training and not the current reality of it?


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