Beginner to Badass: Best Core Exercises
Training your abdominal muscles (abs) is crucial for a variety of reasons beyond just aesthetics. While a toned midsection can enhance your physical appearance, the importance of abdominal training extends far beyond cosmetic goals. The abdominal muscles play a pivotal role in providing core stability, supporting the spine, and maintaining proper posture. A strong core is essential for everyday activities, whether it's lifting objects, bending, or even sitting for extended periods. Additionally, well-developed abs contribute to overall functional fitness, enhancing athletic performance and reducing the risk of injuries. Strong abs also help in improving balance and coordination, which are fundamental aspects of any physical activity. Furthermore, a toned midsection is associated with better overall health, as excess abdominal fat has been linked to various health issues. So, whether you’re just starting your gym journey and looking for ways to train your core, or you’re an experienced veteran looking to mix it up, we’ve got some exercises for you.
Beginner: Plank
- Start in a push-up position with your arms straight
- Lower your forearms to the floor, elbows directly beneath your shoulders
- Keep your body in a straight line from head to heels, engaging your core
- Hold the position for as long as you can, maintaining proper form
Beginner:Vertical Crunch™
- Add your desired weight to the back of the machine (lighter weight is preferable for new users)
- Position yourself on the seat with your back straight, your feet behind the foot pads, and a light grip on the handles
- While contracting the abdominals, bring your chest and knees towards each other, and back to the resting position
- Swivel your lower body to the side, and repeat this motion to target the obliques
Intermediate: AbSolo®
- Grab a medicine ball from the receptacle
- Sit down on the machine with your feet in place, and your lower back aligned with the lumbar pad
- Crunch upwards, touching the medicine ball to one of the machines colored targets
- Crunch downwards towards the resting position
- On your next upwards crunch, throw the ball into the back of the machine and repeat!
Intermediate: Russian Twists
- Sit on the floor with your knees bent and feet flat
- Lean back slightly and lift your feet off the ground
- Hold your hands together in front of you and twist your torso to one side
- Touch the ground beside you and then twist to the other side
Advanced: Ab Coaster CS3000®
- Place your knees on the lower carriage, and lightly grip the handles
- To initiate the exercise, lift your knees toward your chest using a smooth and controlled motion.
- Avoid using momentum or swinging; focus on using your abdominal muscles to lift your knees.
- Lower your knees back down to the starting position, while maintaining proper posture, and not allowing the knees to swing past the glutes
Advanced: Leg Raises
- Lie on your back with your legs straight and arms at your sides.
- Lift your legs toward the ceiling, keeping them straight.
- Lower them back down without letting them touch the floor.
- Engage your lower abs throughout the movement.
Wherever your experience may lie when it comes to core exercise, there’s most definitely an exercise for you. Whether it be a simple body weight position such as planks, or a more challenging set on the Ab Coaster, individuals of all fitness levels can find a comfortable exercise to strengthen their core. With the Six Minute Ab Zone from The Abs Company users of all abilities can adjust the resistance on the machines to achieve an optimal and effective core workout.