Your core is a complex set of muscles, starting just below the pectorals and ending in the pubis. The term core also refers to some back muscles and other chest muscle groups. A trained core allows you to have an overall strong physique and a healthy body. If you want to learn how to train your core, read this article to find exercises you can do at home or in the gym. Once you've empowered that area, you can also learn how to keep it toned.
Steps
Method 1 of 3: Core Upgrade at Home
Step 1. Keep your core muscles contracted throughout all workouts
It is not enough to do the exercises. Contract your core muscles during each movement to produce the desired effect.
- To find your core muscles, stay in the push-up position for at least a minute or two and pay attention to the points that fatigue first. Usually it won't be the arms.
- When you take the push-up position, or any other core-strengthening exercise, contract your abdominal muscles during each repetition. Those are the muscles to be strengthened.
- To do this exercise correctly, inhale as you contract your muscles and exhale as you release them.
Step 2. Do planks
Planks are simple exercises that work all the core abdominal muscles, excellent for strengthening them. To do one, assume the push-up position. Raise your feet to shoulder level while balancing them on a training ball or stool. Keep your arms only slightly bent, loosely, and hold the position with your core muscles contracted for one minute.
- When you are a beginner, try to complete 2-3 sets of these exercises, holding the position for one minute each time. If it is too difficult for you, hold the position for at least 30 seconds, or as long as possible.
- If you want a greater challenge, ask a helper to put a reasonable weight on your legs.
Step 3. Do side planks
Lie on your side and lean on your elbow. Overlap your legs and lift the other arm. Contract your abs, lifting your hips off the ground. Keep your back straight, forming a triangle with the floor. Hold for 30-60 seconds, then repeat on the other side. Try 3-5 sets of these exercises, on both sides.
Step 4. Do the burpees
Start in a push-up position, with your core muscles contracted and your back straight. In one quick motion, jump forward into a squat position and stand up straight. Then return to the squat position and push your legs back to take the push-up position again. You should complete the exercise as quickly as possible, but without trying too hard.
When you're just starting out, try completing three sets of 15 burpees. If you want a bigger challenge, do jumping burpees, or do them with dumbbells in your hand
Step 5. Run the mountain climbers
Start in a push-up position, with your core muscles contracted and your back straight. Take a big step with one leg, bringing the foot towards the waist, then alternating feet, kicking the other leg as you bring the first one back. Complete the reps as quickly as possible.
Try holding this position and doing the exercise for about 30 seconds. Try to complete three sets if you can
Step 6. Do leg lifts
You can do many different leg lifting exercises to strengthen all of your core muscles. To start, lie on your back with your hands under your buttocks. Keep your feet together and lift them about 6 inches off the ground. Raise them to a 45 degree angle, then bring them back to 6 inches off the ground. Try to complete as many reps as possible in 30 seconds, repeating for 3 sets.
You can also do bicycle exercises, keeping your hands behind your head, like doing a crunch, and sitting with your back straight, a few inches off the ground. Lift one leg at a time, bringing the knee up and rotating that side of the body towards it. Keep your back straight
Step 7. Do a walking push-up
Get on the ground in a push-up position, then place your hands shoulder-width apart. Keep your feet in place, then walk slowly with your hands. Go forward as long as you can go on. Try repeating 10 times if you can.
Step 8. Do some climbing exercises
Sit with your legs stretched out in front of you and your feet in a V shape. Extend your toes. Contract your core muscles and arch your spine to C. Lift your arms and move them as if you were climbing a rope with each grip. Do 20 extensions per arm.
Step 9. Do fewer crunches, but do them correctly
Lie on your back with your knees bent and feet flat on the ground. Put your hands behind your head, or on your chest. Keeping your back and neck very straight, stand up by contracting your abdominal muscles. Raise yourself to about 45 degrees, then come back down, but don't touch the ground. Repeat.
- If you are a beginner, try to do a couple of sets of 30. Complete them slowly, keeping your muscles contracted throughout the movement. Crunches should be tough, not something to be finished as soon as possible.
- Many people make the mistake of thinking that doing a few hundred crunches every night will produce sculpted abs in just a few weeks. If it is the only workout, it will rarely produce results. Crunches strengthen the muscles, but do not allow you to burn a lot of fat.
Method 2 of 3: Gym Workout
Step 1. Do some deadlifts
At the gym, go to the weight room. Lower yourself in front of the bar and hold it firmly with your hands, shoulder-distance apart. Keeping your back and neck very straight, stand up by contracting your abdominal muscles. Slowly return to the squat position, returning the bar to the ground. Don't bend your back, keep it straight.
- Most people can lift a lot of weight with this exercise, but don't overdo it. Use a weight that challenges you for 10-15 reps.
- Since this exercise works the lower back, it is usually a good idea to wear a weighted belt. Make sure you use the correct technique and keep your back perfectly straight. Ask a friend to help you maintain proper form.
Step 2. Train with a hammer
Many gyms have blacksmith hammers, often next to large tires or other surfaces to lower them onto. Take the hammer firmly with both hands, then stand with your feet shoulder-width apart, knees bent and back straight. Swing the hammer to one side, up and over your shoulder, swinging it down to the other side, hitting the tire or pad. Check the rebound of the hammer, then repeat from the second side to the first. Repeat 10-15 times on each side. Try to complete three sets.
- One of the most important parts of the exercise is to prevent the hammer from bouncing back and hitting you in the face. You will not only have to swing it, but also check it after the hit. Be very careful in this exercise.
- If your gym doesn't offer a great hammer, you can still recreate this exercise with simple dumbbells. Grab one as you would with a hammer, with both hands.
Step 3. Train with a rope
Many modern gyms offer a heavy rope that you can hold on to do core exercises. It is usually tied to a wall on one end, and on the other you will have many heavy knotted ropes.
- To get your core to work, take the end of a rope in a half squat position, with your core contracted and your back straight. Rock your pubis forward, bringing your arms up to lift your end of the rope (it should wave up to the wall). Then bring it back down.
- Stay in the half squat position, with your core contracted throughout the exercise. Repeat the exercise for 30 seconds, and try to do three sets.
- Some strings are much heavier than others, so consider the weight of the one you will be using before you start swinging it.
Step 4. Swing with kettlebells
These exercises are similar to those with the rope. The action is basically the same, but you'll need to hold a kettle bell firmly with both hands, and swing it from under your legs to chest height. Do 15-20 repetitions, for three sets.
Step 5. Do Russian twists
Lie on the ground in the crunch position and hold a medium weight barbell with both hands. Extend your arms out in front of you and raise your back, keeping it straight at a 45 ° angle from the ground. With your core muscles contracted, rotate 90 degrees to one side, keeping your arms straight. Then rotate to the other side. Try to do as many rotations as possible in 30 seconds, going slowly. Try three sets of these exercises.
Step 6. Do hanging leg raises
Hang on the high bar, as if doing a pull, but lift your legs up instead. Bring your legs to form a right angle to your torso, keeping your knees straight at waist level. Try three sets of 15 reps.
Method 3 of 3: Keep the Core Strong
Step 1. Find a regular workout that you enjoy
You won't be able to keep your core strong without a workout or two. If you want strong, toned abdominal muscles and a flat stomach, you need constant exercise and a healthy diet. To make things easier for you, find a training program you like.
- On YouTube, Muscle & Fitness, and many other sources, you can find free workout guides and different training circuits that you can follow. Find the one you prefer and keep following it for 3 weeks. Put on some music and practice. It will be much easier than training alone.
- If you prefer, some people decide to change their training program a few weeks later, to never get bored. Try a workout for a week or two, then find another one. Keep changing.
Step 2. Focus on calorie-burning exercises to improve core strength
If you work hard, it won't be enough to hear the results, you will also want to see them. When you train your core, focus on burning calories and shedding fat in the abdomen to make sure your hard work shows.
- Even if you try hard to tone your core, it will be difficult to eliminate the layer of fat on the abdomen with strength training alone. Cardiovascular exercises are the best and fastest way to shed that layer of fat and show off your toned muscles.
- Add 30-40 minutes of cardiovascular training to your weekly fat-burning workout routine, or perform your core exercises in quick succession, with breaks of just 15-30 seconds between exercises for a quick circuit workout.
Step 3. Focus on your general fitness
Toning your core requires overall health, not just strong abs and back muscles. If you want to see results, you'll need to focus on gaining muscle mass and burning fat, two activities that require a good amount of cardiovascular exercise in addition to core strengthening exercises.
- Circuit training involves performing a combination of the exercises described in this article, but with a brisk pace and short timed rests to divide them. Find a group of exercises that you enjoy, then break them down into 60-second blocks, interspersed with 30-second breaks. Complete the circuit three times and you will be finished training in about an hour.
- Consider supplementing your core exercises with other full-body aerobic workouts. Try yoga, pilates, or spinning classes, and alternate these workouts with your core exercises.
Step 4. Eat more whole grains, lean proteins, and vitamin-rich vegetables
You cannot correct an improper diet with physical activity. If you do core toning exercises, focus on slow-absorbing carbohydrates, such as oatmeal and sweet potatoes. When you eat protein, you prefer legumes, nuts and chicken to fatty sandwiches and fried foods.
- Secret tip: snack 15 minutes after finishing your workout to replenish glycogen stores and gain muscle mass. Choose healthy snacks, like a handful of toasted almonds, yogurt and fresh fruit, or a protein shake.
- Alcohol, and especially beer, has a tendency to produce abdominal fat. If you like to drink from time to time, try limiting your habit if you want a more toned core. When drinking, go for low-calorie clear drinks, and avoid sugar-filled cocktail mixes.
Step 5. Stay hydrated
When exercising, it is important to replenish the fluids lost through sweating. Drink at least two liters of water a day when exercising, making sure you are well hydrated before starting to exercise.
Step 6. Avoid stress as much as possible
Much recent research has been conducted on the role of cortisol, often called the "stress hormone", on abdominal fat. Cortisol levels naturally fluctuate in most people throughout the day, but have a tendency to be higher during times of stress.
Take care of your mental health as seriously as you do your physical health. Allow regular rest periods throughout the day to decompress. Practice rhythmic breathing, progressive muscle relaxation, or other meditation activities of your choice
Step 7. Let your body recover after your workouts
It is possible to train the core too much, resulting in injuries. You need to give your muscles time to recover and grow. If you don't, your progress will be slower.
