30 Best Bodyweight Core Exercises | Beginner to Advanced
8.8 هزار بار بازدید -
4 سال پیش
-
We use our core every
We use our core every day and with every movement we make. It is the center of our being and one of the most important aspects of a healthy, properly functioning body. It affects our balance, stability, posture, and overall strength, explosiveness, speed, and agility.
If you have decided that it’s time to get your core muscles up to par or you want to take your core strength and stability to the next level, these are the best core exercises you can do to achieve that.
Core Muscles 101:
When people think about their core, they probably envision their abs…and maybe their obliques. However, your core is much more than that. It consists of all the muscles around your torso, including your back and pelvis.
Your core is composed of 29 muscles! They all work together to help protect your spine. Your core is the center of your universe. Not only does you core help you prevent injury, but it also allows you to transfer force from your lower body to your upper body (and vice versa), in all directions, and it is responsible for giving you strength and stability when bending or twisting.
So, when thinking about core exercises, you must understand the anatomy. That way you can train your core thoroughly and in its entirety.
Core Muscles:
- Rectus Abdominis
- External Obliques
- Internal Obliques
- Transverse Abdominis
- Erector Spinae
- Quadratus lumborum
- Hip Flexors
- Multifidus
Other "core" muscles include the pelvic floor muscles, hip adductors/abductors, and glutes
So, we chose 30 core exercises that target all the core muscles, not just your "six pack" and obliques.
30 BEST CORE EXERCISES
BEGINNER:
1. Plank (0:15)
2. Glute Bridge (0:31)
3. Side Plank (hand or forearm) (0:40)
4. Alternating Bird Dogs (0:51)
5. Side Lying Hip Abduction (1:03)
6. Supine Toe Tap (1:15)
7. Heel Touches (1:22)
8. Alternating Heel Touches (1:31)
9. Lying Knee Raise In (1:40)
10. Flutter Kicks (1:49)
INTERMEDIATE:
11. Plank with March (2:05)
12. Side Plank Pulses (forearm or hand) (2:17)
13. Mountain Climbers (2:32)
14. Bird Dog Knee to Elbow (2:42)
15. Legs Up Crunches (2:50)
16. Hip Lifts (2:57)
17. Scissor Kicks (3:08)
18. Bicycle Crunch (3:19)
19. Plank Jack (3:26)
20. Lying Leg Raises (3:34)
ADVANCED:
21. Up Down Plank (3:48)
22. Plank Shoulder Taps (3:57)
23. Plank Walk Outs (4:06)
24. V-Sit (4:17)
25. V-Ups (4:22)
26. Side PLank Toe Touches (4:31)
27. Windshield Wipers (4:37)
28. Plank Forward Reach to Toe Touches (4:47)
29. Superman Hold (4:58)
30. Hanging Leg Raises (5:09)
https://www.setforset.com/blogs/news/...
If you have decided that it’s time to get your core muscles up to par or you want to take your core strength and stability to the next level, these are the best core exercises you can do to achieve that.
Core Muscles 101:
When people think about their core, they probably envision their abs…and maybe their obliques. However, your core is much more than that. It consists of all the muscles around your torso, including your back and pelvis.
Your core is composed of 29 muscles! They all work together to help protect your spine. Your core is the center of your universe. Not only does you core help you prevent injury, but it also allows you to transfer force from your lower body to your upper body (and vice versa), in all directions, and it is responsible for giving you strength and stability when bending or twisting.
So, when thinking about core exercises, you must understand the anatomy. That way you can train your core thoroughly and in its entirety.
Core Muscles:
- Rectus Abdominis
- External Obliques
- Internal Obliques
- Transverse Abdominis
- Erector Spinae
- Quadratus lumborum
- Hip Flexors
- Multifidus
Other "core" muscles include the pelvic floor muscles, hip adductors/abductors, and glutes
So, we chose 30 core exercises that target all the core muscles, not just your "six pack" and obliques.
30 BEST CORE EXERCISES
BEGINNER:
1. Plank (0:15)
2. Glute Bridge (0:31)
3. Side Plank (hand or forearm) (0:40)
4. Alternating Bird Dogs (0:51)
5. Side Lying Hip Abduction (1:03)
6. Supine Toe Tap (1:15)
7. Heel Touches (1:22)
8. Alternating Heel Touches (1:31)
9. Lying Knee Raise In (1:40)
10. Flutter Kicks (1:49)
INTERMEDIATE:
11. Plank with March (2:05)
12. Side Plank Pulses (forearm or hand) (2:17)
13. Mountain Climbers (2:32)
14. Bird Dog Knee to Elbow (2:42)
15. Legs Up Crunches (2:50)
16. Hip Lifts (2:57)
17. Scissor Kicks (3:08)
18. Bicycle Crunch (3:19)
19. Plank Jack (3:26)
20. Lying Leg Raises (3:34)
ADVANCED:
21. Up Down Plank (3:48)
22. Plank Shoulder Taps (3:57)
23. Plank Walk Outs (4:06)
24. V-Sit (4:17)
25. V-Ups (4:22)
26. Side PLank Toe Touches (4:31)
27. Windshield Wipers (4:37)
28. Plank Forward Reach to Toe Touches (4:47)
29. Superman Hold (4:58)
30. Hanging Leg Raises (5:09)
https://www.setforset.com/blogs/news/...
4 سال پیش
در تاریخ 1399/02/15 منتشر شده
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