Best Abs Exercises For Core Strength

Our abdominal muscles are the biggest and main stabilizers of our bodies, a group of muscles that form the front and sides of the abdominal wall. These muscles play a crucial role in supporting the trunk, facilitating movement, and maintaining posture.

As said by The Squat Academy you can train your abs with the concept of dynamic movement or static holds, the idea is that in dynamic the abs are trained by contractions like any other muscle which will make them grow in size. Now the static holds will train the ability of the abs of holding your body on a certain position when necessary, the abs won’t get as big but this will enhance core strength. With that said, let’s take a look at them separately then together.

Dynamic core exercises:
The idea here is moving the abdominal muscles in every direction with added weights or resistance, for a more accessible workout plan lets take a look at resistance workouts with bodyweight. Such as the leg raises, bicycles, butterfly and sit ups.

Static core exercises:
For practical purposes, you need a stable strong core in everyday activity, to alleviate back pain, keep posture and for other training as well. Static exercises are basically holding your position, which would include: planks, side planks, superman, farmers walk and staircase.

For the best of both worlds and their progressions, which will be determined by your capability to do the exercise to a full extend, these are the only exercises you need to make your core stronger and healthier:

• Plank
  Description: Lying on the ground with the elbows in line with the shoulder and the feet shoulder width apart, Push your body up bearing the weight on the forearms and feet, Keeping your body straight.
  

  https://img.leopedia.io/DQmb4dnShDQS8zBwyRwfyV18wfmAnRZqoZ8W5v533E6uzQb/how-to-perform-standard-plank.webp
  

• Side plank
  Description: Balance on your side, supporting your body weight on your forearm or hand and the side of your foot, while keeping your body in a straight line from head to heel.
  

  
  

• Bird dog
  Description: (this one is a little bit more complicated to there will be a step-by-step guide)
  Starting Position:

  1. Begin on your hands and knees, with hands directly under your shoulders and knees under your hips.
  2. Ensure your spine is in a neutral position, avoiding any arching or rounding.
  3. Engage your core muscles to stabilize your spine and torso.
     Movement:
  4. Slowly extend one arm forward and the opposite leg backward, keeping both parallel to the floor.
  5. Maintain a stable core and avoid any twisting or rotation of your hips or shoulders.
  6. Hold the extended position for a moment (e.g., 1-2 seconds).
  7. Return to the starting position with controlled movements.
  8. Repeat the movement on the opposite side.
     

• Swimmer
  Description: lying face-down on the floor and, from there, raising and lowering your extended arms and legs.
  

  
  

• Bridge
  Description: Lie on your back with your knees bent. Tighten the muscles in your stomach. Raise your hips off the floor until they line up with your knees and shoulders.
  

  
  

For more information on progressions check this video from Tone and Tighten on Youtube. Tone and Tighten

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