When it comes to training the core muscles, compound movements like deadlifts, squats, overhead presses, and barbell rows are unmatched. However, occasionally the core also needs some specialized treatment.
Here are 5 exercises that target your core specifically. You can do them following each workout:
Exercise #1
Leg lifts while dangling from a bar
There are four sets.
10 reps each on each side.
Holding onto a pull-up bar, hang freely with your back straight. Next, elevate the legs as high as you can while twisting the muscles in your lower back. If elevating them too high is difficult for you, starting out by raising them to waist level would suffice.
Exercise #2: Crunches on a bicycle
There are four sets.
10 reps each on each side.
Extend one leg while lying on your back, then bring the other knee to your chest. Put your hands behind your head and contact the closed knee with the opposite elbow. Twist the body and contact the opposite knee with your other elbow once again.
Romanian dumbbell deadlift: the third exercise
There are four sets.
Repetitions: 15
Grab a pair of dumbbells and place them at arm's length by your side. Standing with your knees at shoulder width or closer together, keep your body straight. It is best to have slightly bent knees.
By bending at the waist and maintaining your back straight, you can descend the dumbbells to just over the tops of your feet while keeping the knees still. Until you feel a stretch in your hamstrings, keep pushing forward as if you were going to pick up something off the floor. Here is where you let out a breath.
Exercises for "Shaping" and "Toning": A Myth
With your back straight, retrace your steps to the starting position. Perform four 15-rep sets.
Exercise #2
Exercise #1: Rollouts with a barbell
There are four sets.
10 repetitions total.
A barbell with some lightweight plates on it should be placed on the floor. Kneel on the ground with the bar in front of the chest and grasp it with both hands spread out at shoulder width.
Roll forward as quickly as you can while maintaining a tight core until the muscles in your lower back begin to sag. Return to the beginning posture after tightly contracting the lats.
Second exercise: cable wood chop
There are four sets.
10 repetitions total.
Step back from the machine far enough to connect a rope handle to the low pulley of a cable machine, creating stress in the cable. Standing with your legs split such that one foot is three to four feet in front of the other, with your feet shoulder-width apart.
Similar to a chopping maneuver, rotate the torso diagonally upward until you can reach over your head. Rep the prescribed number of times, then switch sides.
Back extensions (exercise #3)
There are four sets.
10 repetitions total.
As you lock the legs in a back extension machine, grab a weight plate, hold it to your chest, and do the same. Allow the body to sag forward until you notice that the arch in your lower back is beginning to disappear. That's it. Make sure your back is extended so that your torso is in a straight line. Avoid excessive back arches.
Exercise #3
Exercise No. 1: Mountain Climber in Planks
There are four sets.
15 repetitions on each side.
Get into the push-up position and bring your elbows to the floor so that your forearms are flat on the floor. Pull the opposing knee to the opposite elbow while quickly pulling the first knee to the elbow.
Second exercise: cable wood chop
There are four sets.
10 repetitions total.
Step back from the machine far enough to connect a rope handle to the low pulley of a cable machine, creating stress in the cable. Standing with your legs split such that one foot is three to four feet in front of the other, with your feet shoulder-width apart.
Similar to a chopping maneuver, rotate the torso diagonally upward until you can reach over your head. Rep the prescribed number of times, then switch sides.
Russian twist with dumbbells, exercise three
There are four sets.
15 repetitions on each side.
Sit on the ground with your feet raised just a little bit above the surface and pick up a medicine ball, weight plate, or dumbbell. Keep the load straight in front of you while maintaining a stiff spine. The torso should be angled toward the ground at around 45 degrees. As much as you can, explosively twist the torso to the left, then to the right.
Exercise #4
First exercise: Renegade rows
There are four sets.
10 reps each on each side.
Get into a push-up position while holding a dumbbell or a kettlebell in both hands. Keep your torso and legs tight while shifting your weight to the right side.
Keeping the torso parallel to the floor, row the dumbbell with the left hand. Do the same with the right hand after lowering it to the ground.
Exercise #2: Refuse to do sit-ups
There are four sets.
10 repetitions total.
Place the legs in the braces while lying on a decline bench. As you approach the sitting position, tighten your abs and lift your upper body off the decline bench.
Back extensions (exercise #3)
There are three sets.
Reps completed: 20
Exercise #5
Exercise #1: crunches on a bicycle
There are four sets.
Reps completed: 20
Leg lift exercise number two
There are four sets.
Reps completed: 20
Back extensions (exercise #3)
There are three sets.
Reps completed: 20
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