Most of us think of our core consisting of only the abs. However, the abdominal muscles are only a fraction of your core. We can divide the core muscles into two categories: major core muscles and minor core muscles.
The major core muscles include the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, and the erector spinae. The minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.
If you are bored of doing the regular exercises for your core like crunches, take your core workout to the next level with these seven exciting moves.
7 Moves To Take Your Core Training To The Next Level
1. Slider Knee Tucks
What you need: Two sliders, carpet, or a towel (something that doesn’t have too much friction)
- Sliders work well on carpet or a towel.
- Start in a push-up position and place both your toes on each slider, which is placed on the carpet or towel.
- Keeping your spine and arms steady, drag your knees in just below the belly button.
- Make sure you don’t pull your legs in beyond your belly button. This means you are sitting on your toes, which is not a healthy position.
- You can do this exercise either at home or at the gym.
2. Stir The Pot
What you need: A stability ball
- For this core exercise, you need to rest your elbows on the stability ball. It is natural to feel shaky in the beginning; however, find your balance to do the exercise.
- Next, you need to bring your body to a proper plank position, which means your arms should be bent at a 90-degree angle and your body should form a straight line with your spine erect.
- Keep your abs braced and contract your glutes.
- You need to move your forearms in small circular motions, keeping your body stationary.
- Maintain a neutral neck position and do not allow your head to move up or down.
- Make sure your hips don’t drop and your knees don’t bend.
- You can move the stability ball in a clockwise direction and later in the anticlockwise direction.
3. Medicine Ball Side Throw
What you need: A medicine ball and a wall
- Take an appropriate size medicine ball.
- Bring yourself to an athletic position, positioning your body perpendicular to the wall approximately two to three feet away.
- Next, you need to apply force into the ground, rotate your body, and throw the ball into the wall.
- When it bounces back, you catch the ball and repeat the initial step again.
- Make sure you shift your weight from the back hip to the front hip. Do not keep the weight on one hip alone.
4. Cable Crunch
What you need: A resistance band or cable rope
- Kneel down in front of the cable machine. If you are using a resistance band, attach the band to a stationary object above you and do the same.
- Lock your forearms against your head and keep your back round.
- Do not look forward, always look down and keep your abs contracted.
- Your body should be at least one meter apart from the machine or the stationary object.
- Crunch down until your elbow touch the ground, keep your back round, and exhale slowly.
- Move back up and inhale. At the highest point, make sure your back is still slightly round.
- Make sure you don’t hollow your back.
- If you are using the cable machine, make sure the weights do not touch each other at the lowest point.
5. Bosu Ball Side To Side Rock
What you need: A Bosu ball
- Place your Bosu ball on the ground with the black side up or the flat side up.
- Place your arms at the side of the ball and bring yourself to a plank position.
- Keep your spine erect and stable and look downward.
- Rock the Bosu ball from side to side, bending the elbows and twisting your upper body.
- Make sure you keep the movement of your legs as limited as possible.
6. TRX Standing Fallout
What you need: A TRX suspension trainer
- Attach your TRX to a stationary object or to the pull-up bar.
- Start in a good push-up position, balancing your arms on the TRX.
- Squeeze your glutes and maintain a neutral lower back.
- Maintaining the neutral position, move your arms forward while keeping them under control.
- Now, pull your arms back to the initial position and repeat.
7. Plank Position
What you need: Just your determination
- In the prone position (the position where you face the ground), rest on your forearms and keep your legs straight and slightly apart.
- Form a straight line with your body, making sure that your spine is erect. Do not arch your back or lift your glutes.
- Keep your elbows in line with the shoulders, avoiding any overload on the shoulder joints.
- Contract your core muscles and hold this position for at least 15 seconds.
- Relax the core muscles and bring your body to the resting position.
You can get your core training exciting with positive results by following these seven core exercises. However, before starting any new fitness routine, speak with your fitness instructor about any existing health conditions.