We all so obsessed with our abs that we often end confusing our core with core. However when your trainer talks to about your core it’s not just about strengthening your abs but it also includes your glutes, hips and lower back.
To prevent injuries it is important to keep your core strong. Training your core helps to improve your posture, reduce your back aches and improves balance. Scroll over to find some of best core training exercises in three different levels to work on your core:
1. Core Training – Level 1 – in this level, you will need to do 3 simple exercises, which can be considered as beginner level exercises and you just need to 5 to 7 minutes a day to do these exercises.
• Skyscrapers – 10 Reps Each Side
To do this exercise, start with a straight arm plank position and turn your body in inside of plank with your left palm on the floor. Stretch your right hand out towards ceiling, forming alphabet T. Hold the position for 5 seconds. Rotate back to start arm plank and follow 10 reps and repeat on the other side.
• Windshield Exercise – 10 Reps Each Side
To do the windshield wipers exercise, lie on your back on the floor and raise your legs to form 90 degree angle. Stretch your arms on either side and rotate your legs from one side, stop short of touching floor and rotate to other side. Follow 10 reps on each side.
• Army Scrawls – 36 Steps
This exercise is pretty much similar to how commandos crawl on their elbows and elbows. To do this exercise start in forearm plank position and begin to crawl forward with your arms and drag your legs. Follow the crawls to the count of 36.
2. Core Training – Level 2 – In this level you will need to follow 4 exercises, which again will take about 5 to 7 minutes. To increase the challenge, follow these exercises twice a day.
• Break-Dancer – 15 Reps Each side
Start with normal plank position, with your body straight and arms straightened for support. Make sure your feet are hip width apart. Slide your left foot under your right leg, rotating your body and raising keeping your hips 8 inches above the ground level. Return back to starting position and follow the same on the opposite direction.
• Sky-Diver- 30 Seconds Hold
For this exercise, you lie down on your stomach and bend your knees and elbows. Then lift your head, chest and arms and knees off the floor like as if you are skydiving and hold the position for 30 seconds. Follow 10 reps.
• Dead Bugs – 10 Reps
To do the dead bugs exercise, you will need to lie on your back with your arms extended in front of your shoulder. Bring your buttocks and knees to 90 degrees, tighten your abs and keep your lower back pressed on floor. Inhale deeply and as you exhale, extend your left leg towards the floor and right arm overhead. Return back to starting position and follow 10 reps with alternate legs and arms movements.
• Thread The Needle – 10 Reps Each Side
Start with straight arm plank position and turn your body on to either side of your body to form a side plank. Move your arm under your torso as far as you can and move your head the same direction as well. Hold the position for 5 seconds and return to starting position. Follow 10 reps each side.
3. Core Training – Level 3 – this level of core training consist of difficult exercise. Follow these exercises only after you feel your body is comfortable with the exercises from the 2nd level.
• Crab Kicks In Superman – 6 per side
This exercise is a bit complicated to understand in the beginning. To do this exercise get into a crab position and raise your left hand and right toe. Bring your left hand touch your right toe. Turn your body on the other side and raise you left arm and right leg to form a superman position. Return back to crab position. Follow 6 reps on each side.
• Star leg raise – 10 reps each side
For this exercise, get your body on side plank position and raise your left arm to face the ceiling. Slowly lift your left leg to form a star position. Return to starting position, follow 10 reps on each side.
• Slide V- Ups -10 reps each side
To do this exercise, lie on your left side in 30 degree angle. Rest your right on the floor and raise your legs up to a side. Simultaneously raise your left arm to touch your toes. Follow 10 reps of this exercise on each side.
• Over And Under Plank Exercise
This is slightly a tricky exercise and will require a lot of practice. Get on to normal plank position and bend in your right leg and bring your leg under abs. now bring your left arm under your abs and try to touch your toes. Once you have tried the under level, raise your leg over your back and touch your toes. Follow this 5 reps on each side.