Which Muscles Core Exercises Work
CardioStrengthNutritionDailyHabitsSuccessStoriesWorking@RuntasticTech@RuntasticStrengthThe20BestCoreExercisesandHowToDoThemby MorganCole | 23.02.2022 | 20minutesIncludethese20coreexercisesinyournextabworkouttostrengthenyourcoreandtoneyourabs.Coreexercisehelpbuildastrongcorethatwillkeepyouhealthyandpain-free.Sculptyourabswhilestrengtheningyourcoreinthesameworkout!Yourcoreisyourcenterofgravity.Astrongcoreallowsforstrongerfunctionalmovementthroughoutexerciseandeverydaylife.Youshouldconstantlyengageyourcore,whetheryouaredoingaworkout,standinginthekitchencookingameal,orsittingdownatwork. Astrongcorewillhelppreventinjuryandpromotemoreefficientworkoutsoverall.Whatyouwilllearn:The20bestcoreexercisesyoucandowithoutequipment.Howtostrengthenyourcoreandtoneyourabswhetheryou’reabeginner,intermediateoradvancedathlete.Learnaboutcoremusclesandwhichmuscleseachexerciseworks.Learnaboutthebenefitsofhavingasolidcoreasafoundationforsportsandlife.YouwillevenlearnhowtobuildyourveryowncoreworkoutwiththeadidasTrainingapp!5ReasonsWhyYouNeedtobeDoingCoreExercisesWhichMusclesCoreExercisesWorkadidasTraining:FindtheBestCoreExercises,BuildaCoreWorkoutCoreExercisesCircuitTrainingThe20BestCoreExercisesFindthePerfectCoreWorkoutforYou5ReasonsWhyYouNeedtobeDoingCoreExercises1.CoreexercisesstrengthencoremusclesItmayseemlikeano-brainer,butdoingcoreexercisesbuildscorestrength.It’shardtostrengthenamusclegroupwithoutdoingexercisestostrengthenit!2.ImprovepostureWhyisastrongcoreessential?Arobustandhealthycoremeansgoodposture.Goodposturemeansahealthybody,especiallyahealthyback.Slumpinginchairsandarchingtheneckatscreensishorribleforposture—ahealthycorehelpsalleviatethattendency.3.Mayimproverunning/trainingperformanceandbalanceCoreexercisesdon’tjusthelptoneandsculptsix-packabs!Coreexercisesaregreatforimprovingoverallbalance.Runningandtrainingrequireasolidfoundation.Astrongcorehelpsbuildandmaintainthatfoundation.Thecoreisusedinvirtuallyeverymovementsoitmakessensetostrengthenit!4.Coreexerciseshelpreduceinjurywhencombinedwithfull-bodystrengthtrainingAstrongcoredoesn’tjustimproverunningandothertraining;itcanhelpdecreasetheriskofinjury.Ultimately,thisimprovesathleticperformancesincelesstimeinjuredmeansmoretimeandenergyforsafetraining.Aholistictrainingplanthatincludesfull-bodystrengthtrainingisagreatwaytobulletproofthebody.5.Reducelowerbackpainandstiffness Mostpeoplesufferfromlowerbackpainandstiffness.Corestrengtheningcanhelpalleviatethatpain.Asmentionedabove,italsodecreasestheriskofgettinginjuredagain.WhichMusclesCoreExercisesWorkWhenmostpeoplethinkofcoremuscles,theythinkofabs.Butthecoreismadeupofmorethan12differentmuscles!Theyincludedeepcoremusclesaswellasoutercoremuscles.Expecttoworkthefollowingmuscleswhenperformingcoreexercises:DeepcoremusclesPelvicfloormuscles(supportsvitalorgans)Transverseabdominis(themusclesthathelpprotectthespine)Internalobliques(musclesonthesidesoftheabdomen)Multifidus(deepbackmuscles)Diaphragm(primaryrespirationmuscle)OutercoremusclesRectusabdominis(six-packabsmuscles)Externalobliques(musclesonsidesoftheabdomen)Erectorspinae(lowerbackmuscles)Quadratuslumborum(partoftheabdominalwall)Hipmusclesincludingglutes,hamstringsandquadsadidasTraining:FindtheBestCoreExercises,BuildaCoreWorkoutTheadidasTrainingapphas310individualexercisesandmoreeveryday!Plus,dofullGuidedWorkoutsthataresuperfunandcore-focused.Ifthat’snotenough,athletescanbuildacustomizedcoreworkoutwiththeWorkoutCreator.CreateaCustomCoreWorkoutin10secondsusingWorkoutCreatorDecidehowlongtoworkoutChooseAbs&CorePickhowhardtomaketheworkoutChoosetoworkoutwithnoequipmentorjustresistancebands(moreequipmentcominginthefuture)Finally,chooseiftheworkoutshouldbeneighbor-friendly(nojumpingornoisyexercises)GenerateWorkoutKeepreadingtocheckoutsomeofthemostpopularcoreexercisesPremiumMemberslovedoing!Learnwhichmusclestheexercisesworkandhowhardeachexerciseis.Plus.eachexercisehasavideoshowingyouexactlyhowtoperfectlyperformthemovement!CoreExercisesCircuitTrainingItcanbeoverwhelmingtofindtherightcoreworkout.Hereishowyoucaneasilybuildyourowncoreworkoutstep-by-stepfromthelistofexercisesbelow:SelectfiveexercisesthatarewithinyourabilitylevelPerformeachexercisefor40secondsWithoutresting,gorightintothenextexerciseAftercompletingallfiveexercises,recoverforaboutaminuteRepeatthecircuituptothreetimesThe20BestCoreExercises1.HollowmanMusclesWorkedThisexerciseisanisometrichold,whichmeansthecoremuscleisactivatingbutthebodyisnotmoving.Thisisagreatexercisetobuildagoodfoundationforyourcore.Itisalsogreatforanyonewhogetspainbymovingtheirlowerbackasitisastatichold.ExerciseDifficultyThiscoreexerciseisgreatforbeginnersandadvancedathletes.Variationscanmaketheexercisesuitableforvariousathletelevels:Beginners:Bendknees,tuckchinIntermediate:Legsstraight,chinslightlytucked,armsbysidesandpalmsfaceupAdvanced:Raiseyourhandsaboveyourheadand/orlowerlegsclosertothegroundSets&Reps40secondshold20secondsrestPerform3-4setsHowtodothisCoreExerciseLieonyourbackwithlegsat45-degrees,armsbythesideandchintucked.Yourbackshouldbeflatontheground.Tuckhipbonesandribcagetogetherandsqueezestomach,quadsandglutes.Breathedeeplytoengagethediaphragm.Tuckyourchin.Pullshouldersdownandawayfromyourears.CommonMistakesNotbreathing Havingspacebetweenthebackandthefloor.Thismeansthecoreisnotengagedandyouarestressingthelowerback. Tryingthehardestoptionbeforemasteringtheeasieroption.Startwiththeminimumrecommendationandworkyourwayuptomorereps,setsanddifficultvariations.2.HighPlankMusclesWorkedCoremuscles(Transverseabdominis,rectusabdominis,internal/externalobliques)AnteriorDeltoids(Shoulders)PectoralisMuscles(Chest)Glutes,quads,hamstrings,calvesExerciseDifficultyThisexerciseissuitableforintermediateathletes,butitcanbemadeeasierwiththefollowingvariations:Makeiteasierbyperformingthemoveasinthevideo,exceptdroptheknees Makeitharderbyusinganunstablesurface—likeabasketball—toplaceyourhandson Sets&RepsHoldfor40-60seconds20secondrest3setsHowtodothisCoreExercisePlacehandsonthefloorshoulder-widthapart,samewithlegs.Keepneckneutral,slightlylookingforwardbutatthefloor.Makesureyoukeepyourbutttuckedin,yourbackflatandyourstomachtighttouseyourcoremusclesandavoidlowerbackpain.Makesureyousqueezeyourlegsandglutes,astheyareanextensionofyourcore.Roundingyourshoulderscanfeelniceandhelpssupportthelowerback.CommonExerciseMistakes StickingyourbuttoutNotactivatingyourlegmuscles Lookingup 3.GluteBridgeMusclesWorkedGlutesHamstrings ErectorspinaeTransverseabdominis(Keepingstomachtight)ExerciseDifficultyThisexerciseissuitableforbeginners.Increasingthedifficultycanaddadditionalstrengthstimulus.Maketheexercisemorechallengingbyextendingonelegoutatthetopofthebridge.Switchlegs.Onesetequalsbothlegsextended.Sets&Reps20repsRestfor20secondsbetweensetsWorkupto3setsHowtodothisCoreExerciseLieonyourbackwithfeetshoulder-widthapartandflatonthefloor.Keepyourhandsontheground.Raiseyourhipsslowlybysqueezingyourglutes(butt)whilekeepingyourcore(mid-section)tight.ReturntostartingpositionFormTipsandCues KeepChintucked. Keephipbonesandribcagetuckedtogetherandcoreengaged. CommonExerciseMistakes Performingtooquickly Notengagingcoremuscles Notsqueezingglutesatthetop Losingformatthetop 4.SupermanpullMusclesWorkedErectorspinae Glutes HamstringsLatissimusdorsi(knownas“lats)ShouldersCoremusclesExerciseDifficultyThisexerciseissuitableforintermediatelevelathletes. Sets&Reps20repsRestfor20secondsbetweensetsWorkupto3setsHowtodothisCoreExerciseLieonyourstomachwithlegsstraightandarmsaboveyourhead.Raiseyourarmsandlegsupoffthegroundandengageyourbackandglutemuscles.Pullyourelbowsbackwardsanddownwardsina“W”shapetoactivateyourbackandshouldermuscles.Returntostartingpositioninreverseorder.FormTipsandCues KeepchintuckedtighttostabilizeyourneckKeepcoremusclesengagedthroughoutthemovementSqueezeglutesandhamstringsalongwithbackandshoulders DonotrushthemovementCommonExerciseMistakesPerformedtoofastNotfocusingonsqueezingallrelevantmusclesIgnoringcoremuscles 5.V-upsMusclesWorkedRectusabdominisTransverseabdominisInternalandexternalobliques Hipflexors ExerciseDifficultyThisexerciseisforadvancedathletes.Beginnerandintermediateathletesshouldtrynormalcrunchesinstead.Sets&RepsPerform15-20repsRestfor20secondsbetweensetsWorkupto3sets HowtodothisCoreExerciseLieonyourbackwithyourarmsaboveyourhead LegsremainstraightwithfeettogetherorasclosetogetheraspossibleAtthesametime,roleshouldersoffthegroundto“crunch”yourstomach,andliftyourlegsofftheground.Trytokeepthemmostlystraight.Forma“V”withyourbodywhereyourhandsandlegscometogethertotouch ReturnbacktostartingpositionslowlyFormTipsandCues Keepyourcoreengagedthroughoutthemovement.ChinstaystuckedKeeplegsalmoststraightBreatheOUTonthewayup,andINonthewaydownCommonExerciseMistakesPerformingtoofastHoldingyourbreath NotengagingyourcoreNotkeepingchintucked Bendingyourlegsandperformingastandardcrunch6.V-upHoldArmPumpMusclesWorkedTransverseabdominis Rectusabdominis ObliquesQuadsHipflexorsExerciseDifficultyThisexerciseissuitableforintermediateathletes.Beginnerathletesshouldtrytoworktheirwayuptodoingthisexercise.Advancedathletescanusethisexerciseascoremaintenancework.Sets&RepsHoldfor30-40secondsRestfor20secondsbetweenrepsWorkupto3setsHowtodothisCoreExerciseSitonyourbuttLeanyourtorsobackandliftyourlegsoffthefloorata45-degreeangle(orascloseasyoucanget)KeeplegsstraightandfeettogetherEngagecoremuscles MakesurenottoarchyourbackHoldarmsstraightandslowly“pump”yourarmsupanddown FormTipsandCues KeepcoretightthroughoutthemovementTuckchin Pullshouldersdownandawayfromyourears(noshrugging)“Curl”hipbonesuptoribcagetoavoidyourbackroundingthewrongwayCommonExerciseMistakesSwingarmstoofast Losecoreengagement Nottuckingyourchinin Notbreathing 7. PlankkneecrossesMusclesWorkedTransverseabdominis Rectusabdominis ObliquesQuadsHipflexorsExerciseDifficultyThisexerciseissuitableforintermediateathletes.Beginnerathletesshouldtrytoworktheirwayuptodoingthisexercise.Advancedathletescanusethisexerciseascoremaintenancework.Sets&RepsHoldfor30-40secondsRestfor20secondsbetweenrepsWorkupto3setsHowtodothisCoreExerciseSitonyourbuttLeanyourtorsobackandliftyourlegsoffthefloorata45-degreeangle(orascloseasyoucanget)KeeplegsstraightandfeettogetherEngagecoremuscles MakesurenottoarchyourbackHoldarmsstraightandslowly“pump”yourarmsupanddown FormTipsandCues KeepcoretightthroughoutthemovementTuckchin Pullshouldersdownandawayfromyourears(noshrugging)“Curl”hipbonesuptoribcagetoavoidyourbackroundingthewrongwayCommonExerciseMistakesSwingarmstoofast Losecoreengagement Nottuckingyourchinin Notbreathing 8.LegRaises MusclesWorkedTransverseabdominisRectusabdominis Hipflexors Obliques ExerciseDifficultyThisexerciseissuitableforbeginnerandintermediateathletes. Sets&Reps20repspersetRecoverfor20secondsinbetweensetsWorkupto3setsHowtodothisCoreExerciseLyingflatonyourback,startwithyourlegsintheair(90-degrees)andfeettogether ArmsstayflatbyyoursidesKeepchintuckedin Coreengagedandstrong Keepbackflatontheground.YoushouldnotbeabletoplaceahandunderyourbackSlowlyloweryourlegstojustabovethefloor Returntostartingposition FormTipsandCues Loweryourlegsaslowaspossiblewithoutarchingyourback Keeptummytightthroughout,likebracingforapunchIfadditionalsupportisneeded,putyourhandsfacingdownunderneathyourbuttBreatheinonthewaydown,andbreatheoutonthewayup CommonExerciseMistakes Looseningthecore NotbreathingRollingheadbackinsteadofkeepingittuckedin 9.LowPlankTwistMusclesWorkedTransverseabdominisRectusabdominisObliques ShouldersGlutesQuads ExerciseDifficultyThisexerciseissuitableforbeginnerandintermediateathletes.Advancedathleteswillprobablyfindthisexerciseboring,buttheycanstilldoit!Sets&Reps30total(15repsperside)Restfor20secondsbetweensetsWorkupto3setsHowtodothisCoreExerciseStartwithelbowsdirectlyunderyourshouldersinalowplankpositionKeeplegsstraight,toesplantedontheground Stomachstaystightandengaged,notlettinglowerbackroundoryourbuttstickoutKeepyourupperbacktightandengagedPullshouldersdownawayfromyourearsSlowlytilthipsovertotheleftsidebringingthemclosetothefloor(butnottouchingthefloor),returntothecenter.Switchtotherightsideandfeelallthecoremusclestighten FormTipsandCues Keepcore,quads,glutes,shouldersallengagedthroughouttheexerciseReturntothemiddleeachtimeandresetposturetomakesureyouareengagingthecorrectmusclesCommonExerciseMistakes Doingtheexercisetoofast BouncinghipoffthegroundNotreturningtocenter StickingyourbuttoutandlosingcoreengagementNotfocusingonsqueezingallmusclesinvolvedinthemovement10.LowPlankJack-Taps MusclesWorkedCoremuscles(Transverseabdominis,rectusabdominis,internal/externalobliques)AnteriorDeltoids(Shoulders)PectoralisMuscles(Chest)Glutes,quads,hamstrings,calvesExerciseDifficultyThisexerciseisabittougherthansomeoftheothers.It’ssuitableforintermediateathletes,andsomethingbeginnerathletesshouldworktowardsbeingabletodo.Sets&Reps30totalRestfor20secondsbetweensets3setsHowtodothisCoreExercisePerformthisexerciselikelowplankplus:Pickupyourleftlegandmoveittoyourleftside.Returnyourleftlegtocenter.Repeatthesamemotionwithyourrightleg.FormTipsandCues TrynottorockthehipsasthismeansthecoreisdisengagingKeepspineneutralandcoreengagedthroughoutFocusonbreathingthroughout Squeezearms,quads,glutesandcoretogetherCommonExerciseMistakesPerformingthemovementtoofastandlosingformNotbreathing Rockingthehipsandlosingcoreengagement 11.LowPlankThisexerciseissimilartoHollowmaninthatitisanisometricexercise,whichmeansthemusclesarecontracting,butthebodyisn’tmovingthroughitsrangeofmotion.Itismorechallengingthanmostpeoplethink,buttherearemanywaystomakeiteasierormorechallenging(justcheckouttheseplankvariationsyouhavetotry). MusclesWorkedTransverseabdominis Rectusabdominis internalandexternalobliquesHips:quads,hamstrings,glutesShouldersExerciseDifficultyThehumbleLowPlankisforallathletes!Sets&Reps40secondshold20-secondrest Workupto3sets HowtoPerformthisCoreExerciseLieonyourstomachPropyourselfupontoyourelbows.Armsshouldbeshoulder-widthapartFeetalsoshoulder-widthapartorslightlyclosertogetherWheninlowplankposition,keepyourchintuckedinPullshouldersawayfromearsKeepcorebraced:pullbellybuttoninwardstowardsspine Tuckyourbutt“under;”don’tstickyourbuttout Squeezeglutes,hamstrings,quads,stomach,andarmsMakesureyouengageyourupperback.Youshouldnotfeellikeyouarestickingyourchestout.CommonExerciseMistakesNotusingallmusclesthatshouldbeengagedStickingoutyourbuttmeansyou’renotbracingyourcore Notbreathingorholdingyourbreath 12.AnkleTouches MusclesworkedObliquemuscles Transverseabdominis Rectusabdominis ExerciseDifficultyAnkleTouchesaresuitableforalllevelsofathlete.Theycanbemadeeasierorharderwithafewsimplemodificationstotheexercise. Makeiteasier:bringheelsclosertoyourbuttMakeitharder:moveyourheelsfurtherawaytoincreasetherangeyourobliquesneedtomoveSets&Reps30total(15perside) Restfor20secondsbetweensetsWorkupto3setsHowtoPerformthisCoreExerciseLieflatonyourbackwithyourkneesbent ArmsremainstraightdownbysidesLiftupperbackandheadoffthefloor(tuckchininbutdonotcurlshouldersforward.Keepspineneutral)Usingobliquecoremusclestobend,reachwiththerighthanddowntoreachtherightheelslowlyandreturntostartingpositionRepeatonleftsideFormTipsandCues Keepspineneutralwithchinslightlytuckedin(doublechintuckedin,notcurledin)Useobliquestomove,don’tjustmovewithoutintentionBreatheCommonExerciseMistakesAimlesslymovingthroughthemotionCompletelycurlingbackwhenliftingslightlyofftheground 13.BicycleCrunchesMusclesWorkedRectusabdominisObliques Legmuscles,hipflexorsExerciseDifficultyThisexerciseisexcellentforbeginnerandintermediateathletes.Advancedathletesmightfindittooeasy.Sets&Reps30totalRestfor20secondsbetweensetsWorkupto3setsHowtoPerformthisCoreExerciseLieonyourbackandliftlegsoffthegroundsothereisa90-degreeangleatthehipandkneejointsPlacehandsbehindyourheadbutkeepelbowsoutwide Liftheadandupperbackoffthegroundandengagecoremuscles Useobliquestoperforma“crunch”motionwhilebringingrightelbowandleftkneeclosetogetheratthesametime.Whilemakingthismotion,straightentherightleg. ReturntostartingpositionRepeatontheoppositesideFormTipsandCues KeepelbowswidePerform“crunch”motiontoensureyouareusingobliquemusclesalongwithrectusabdominis Alwayskeepneckcomfortablebyperforming“doublechin”motion,donotjustroleheadupandtuckyourchinin.Picturemakingadoublechinvs.noddingtosay“yes.”CommonExerciseMistakesOnecommonmistakeistoperformBicycleCrunchestoofast.Thisisnotaspeedyexercisedespitewhatyouseeinsomegyms!Keepitinslowmotion.Itisgoodsometimestocounthowlongittakestomovethroughthemovement.Forexample,itshouldtakeabout2secondsforyourrightelbowtomeetyourleftknee. 14.HighPlankWalk MusclesWorkedHighPlankWalkworksthesamemusclesasHighPlank.Inaddition,italsoworksshoulders,chestandarms.It’sagreatexercisethatworksthewholebody!ExerciseDifficultyThisexerciseisexcellentforintermediateathletes.Beginnerathletesshouldworktheirwayuptothisexercise.Sets&RepsPerformthe“walking”motionfor40secondsRestfor20secondsbeforestartingthenextsetWorkupto3sets HowtoPerformthisCoreExerciseSetupinaHighPlankposition.Keephipsandcoretight.Trynottouserockingormomentumtomove.Movelefthand(andfoot)outtoleftside(approximatelyhalfofashoulder’swidthaway),andbringrighthand(andfoot)withitsoasthedistancefromthetwohandsisthesameasthestartingposition. Repeatthistwicetotheleft,followedbytwicetotheright. Alwayskeepyourcoretight,butttuckedunder,shoulderbladesstrong(asifpushingthegroundaway)FormTipsandCues Pullshouldersdownawayfromears Keephips“stuck”andnotrocking TakeyourtimeAlwaysthink:“suckbellybuttonintomeetspine”tokeepcoreengagedCommonExerciseMistakes Toorushedand“messy.”Thismeansyourcoreisnotengaged Buttstickingout,meaningthecoreisnotengaged. 15.LowSidePlankThisisanisometricexerciseliketheLowandHighPlank.MusclesWorkedTransverseabdominis InternalandexternalobliquesGlutes Adductors Quads HamstringsExerciseDifficultyThisexerciseisgreatforbeginnersandintermediatelevelathletes.BeginnerscanmakeLowSidePlankeasierbybeingontheirkneeslikeinHalfPlank.Sets&RepsHoldfor40secondsRestfor20secondsbetweensetsWorkupto3sets HowtoPerformthisCoreExerciseLieonyoursidewithlegsstraight Tuckelbowinandpropyourbodyupsoastheelbowisdirectlyunder/inlinewiththeshoulderKeepneckneutralsospineisstraight.Lookstraightahead.Keepcoreengaged.Makesureyousqueezeyourhipbone,ribcageandstomach.Pullbellybuttonbacktowardsyourspine.Whileyourcoreisengaged,alsomakesureyourchestiswideandyouarenothunchedinwards Squeezecore,glutes,quads,hamstrings,armsFormTipsandCues Pullshouldersdownandawayfromyourears KeepyourbodyasstraightaspossibleCommonExerciseMistakes Holdingyourbreath:itisimportanttobreathehereanduseyourdiaphragmLettinghipsdiptowardsthegroundmeansyouarenotengagingtheobliques Stickingyourbuttoutputsunnecessarypressureonthelowerback 16.StarfishCrunch MusclesWorkedRectusabdominusTransverseabdominusInternalandexternalobliquesHipflexorsExerciseDifficultyThisexerciseissuitableforintermediateathletes.Itisalsoamovementthatbeginnersshouldworktowardsbeingabletocompleteastheyprogress.Sets&Reps30total20secondrest3sets HowtoPerformthisCoreExerciseLieflatonyourbackinan“X”shape Leadingwithyourrightarm,rollyourupperbackoffthefloorintoacross-bodycrunchmotion Whileleaningup,bringyourleftlegstraightup(keepingitmostlystraight),andreachyourrighthandtomeetleftankle Returntostart Repeatonoppositeside FormTipsandCues Keepchintuckedsafelysoastonotstrainneck Keepcoretightatalltimes,evenwhenlyingflatin“X”shapeFocusoncross-bodycrunchfeelinganddonotrushthemotionorelsemomentumwilltakeoverTrytokeeplegsasstraightaspossibleCommonExerciseMistakesUsingmomentum Notbreathing Bendinglegs 17.SwimmersMusclesWorkedObliquesTransverseabdominusBackextensormuscles(erectorspinae)GlutesHamstrings ExerciseDifficultyThisisanexcellentbeginnercoreexercise!It’sexcellentforanyathlete,butbeginnerswillsignificantlybenefit.Sets&Reps40seconds20secondsrestWorkupto3setsHowtoPerformthisCoreExerciseLieonyourstomachwithyourarmsaboveyourhead EngageyourcoremusclesKeepyourchintuckedandspineneutral KeepyourshoulderbladesengagedandawayfromyourearsGentlyliftyourchestoffthegroundwhileengagingyourcoreandbackmusclesLiftarmsandlegsslightlyaboveground Gently“swim”orpumprightarmupwhileatthesametime“swim”leftlegupincontrolledmanner ReturntocenterandrepeatonoppositesideFormTipsandCues Keepcoreengaged.Yourbellybuttonshouldbesucked-intowardsthebackofyourspine.Yourhipbonesandribcageshouldcomeasclosetogetheraspossible. SqueezeglutesthroughoutDon’tforgettobreathe! CommonExerciseMistakesHoldingbreath Tryingtolookaheadandnotatthefloor.Thiscanleadtoneckpain. Performingtheexercisetoofastandlosingcoreengagement 18.Windshieldwipers MusclesWorkedRectusabdominis InternalandexternalobliquesErectorspinaeHipflexorsExerciseDifficultyThisexerciseisforadvancedathletesonly.BeginnerandintermediateathletesshouldworktherewayuptobeingabletoperformWindshieldWiperscorrectly.Takecareifitisyourfirsttimetryingthismovement.Sets&Reps10repspersiderestfor20secondsbetweensetsPerformupto3setsHowtoPerformthisCoreExerciseLieflatonyourbackwitharmsoutbyyoursidesata90-degreeangletoyourbody Liftyourlegsstraightupintheair,alsoata90-degreeangleatthehipjoint Ensureyourbackisflatagainsttheground.Tuckbuttinbybringingyourhipbonesandribcageclosetogether.Squeezeyourbellybuttontowardsthebackofyourspine.Keepingyourarmsonthegroundandlegsstraight,slowlybringbothlegsdowntotherightsidesoyourbodyformsan“L”shapeReturntocenterandrepeatontheotherside,asifyouarewindshieldwipersonacarFormTipsandCues Keepyourcoreengagedthroughout Trytothink“slowonthewaydown,fasteronthewaybackup.”Don’tgotoofastorelsemomentumtakesover.Breatheinonthewaydown,andbreatheoutonthewaybacktocenterCommonExerciseMistakes PerformingtheexercisetoofastToomuchrockingandusingmomentumDisengagingyourcore 19.Low-PlankDoubleKnee MusclesWorkedAsperlowplankplushipflexors ExerciseDifficultyThisexerciseisgreatforintermediateathletestotestthemselves.Itismorechallengingthanotherintermediatemoves,butnotasdifficultassomeofthemoreadvancedexercises.Sets&Reps10perside(Rightsidex10,thenLeftsidex10,orrightandleftinterchangeably)Rest20secondsbetweensetsWorkupto3setsHowtoPerformthisCoreExercisePerformthiscoreexercisejustlikelowplankandaddthefollowingmovements:Keepingupperbodyengagedandstiff,bringyourrightkneeuptomeetrightelbowReturntostartpositionthenbringrightkneeacrosstomeetoppositeelbowReturntostartingpositionandrepeatonthesameside,10times(OR,doleftandrightinterchangeably) FormTipsandCuesDonotmoveyourupperbodytoomuch,trytokeepengagedandstiff Reallyfocusonobliquemuscles.Feelthe“crunch”motionwhenyourkneeismeetingyourelbow. Donotrush BreathethroughoutCommonExerciseMistakes Oncethebodystartstofeellikeitismovingforward,itprobablymeansyouareusingmomentumandnotthemusclesthatneedtobedoingthework.20.Crunches MusclesWorkedRectusabdominusObliques ExerciseDifficultyThisexerciseisgreatforbeginners.Mostpeopledotheirfirstcrunchinschoolandit’sstillagreatmovement! Sets&Reps15-30reps20secondrestbetweensetsWorkupto3setsHowtoPerformthisCoreExerciseLyingflatonback,bringyourhandsbehindyourheadwithelbowswide(orgentlybehindearssoyouavoidusingyourheadtopull) Bendkneesupwhilekeepingyourfeetflatonthefloor Tuckyourchinin Engagecorebeforemovingbypullingbellybuttontowardsspine Gentlyliftuppershouldersoffthegroundandforma“crunch”motionbeforereturningtostartingposition FormTipsandCues Thinkofthisasanexercisewhereyouarecrunchingyourstomachbyrollingyourbackofftheground,onespineboneatatime.Thisway,youwontrushthroughthemovementandyoucanfocusonthecoremusclesbeingengaged. Trynottousemomentumanddonotpullyourhead.Yourhandsarenottheretopullyourheadup,theworkisdoneatthecore.CommonExerciseMistakes Usingmomentum Movingtoofast Notbreathing Pullingyourheadforward/usingarmstotrydothemovementFindthePerfectCoreWorkoutforYouNotsurewheretostart?TheadidasTrainingapphastonsofgreatworkoutstohelpyouachieveyourgoals.HeadtotheadidasTrainingapptostartworkingonyourcore!Checkoutthesepostsforevenmorecore!***RATETHISARTICLENOWAVERAGERATINGTAGSfitnessMorganColeColehasoveradecadeofexperianceasanenduranceathlete.Whatmoveshimismovingyou. ViewallpostsbyMorganCole»TAGSfitnessMustReadsEffectiveWorkouts:TrainingTipstoGetResultsWorkingOutonYourPeriod>>UnderstandtheMenstrualCyclePhasesTheMindfulAthleteINSTAGRAMGetreadyfor8weeksofHIIT💦comingsoontoGetyouralignmentright!💪MountainclimbersYoucangothroughlifecomfortably.Youdon'thavAbasiccrunchisn’tsobasic.😉Learnhowto🥒🥝FrozenversusFresh?🍓🥕🤔Howto Push-upscanbefuntoo!💪SwitchitupandtrYeah,weallknowthestrugglewithatleastoneo Runningintherainwon’truinyourraceifyouYou'restressed.Soyoureachforacocktail.OraFindusonInstagramYoucanfindushereFacebookInstagramYoutubeLinkedInSHARETHISARTICLEWITHFRIENDS×Thanksforyourgoodrating–wearehappythatyoulikethisarticle.Shareitwithfriendstoinspirethemtoo!GetfitwithHIITathomeSTART JOURNEY
Weak core muscles