A nicely developed core is a sign of good health and strength. Both men and women are trying to achieve this goal, and although it’s not so easy there isn’t any secret to it. Proper nutrition and a good workout plan are all you need to get it done.
Different muscles make the core, like, rectus abdominus, oblique, intercostals, and serratus. So, how to build a strong core? In this article, we will go through some exercises that work all of those muscles. Also, core muscles are different from other muscles in our bodies, so doing endless sit-ups or similar is a thing of the past, 8 – 12 reps per set is what should be your focus.
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How To Build A Strong Core?
Here is a workout plan with five exercises to help you get started.
Kneeling Cable Crunch
This is a popular isolation exercise, it’s done while kneeling on the floor. The majority of people usually use it for a six-pack, but it also strengthens the deep core muscles. Instead of using a cable machine, you can also use resistance bands. Do 3 sets, 12-15 reps.
Seated Bar Twist
The purpose of a seated bar twist is to work on your obliques. Here you have to do high reps with a small weight, sometimes only with a barbell bar, you can add weight as you progress. This can also be done as a pre or post-workout. Do 3 sets, 8-12 reps.
Russian Twist
To target abdominal and oblique muscles you have to do Russian twists. It is similar to sit-ups but you have to stop midway and turn to one side and then to the other. You have a choice to do it only as a bodyweight exercise or holding a weight plate or a pair of dumbbells. Do 3 sets, 12-15 reps.
Decline Crunch
The decline crunch is almost the same as the normal crunch but it’s done on the bench in the decline position. This one of the most effective exercises to target rectus abdominis. Do 3 sets, 8-12 reps.
One-arm Press
Take a split stand facing away from the cable machine and holding the cable by your shoulder. Turn the body to the side and press the cable in front of you. Instead of using a cable machine, you can also use resistance bands. Do 3 sets, 8-12 reps.
A lot of cable-related workouts can also be done with Total Gym Fit.
A Few Words To Take With You
There are a lot more core exercises, some easier, others more difficult, but these five should be enough to help you keep a strong core, nice posture and make it easier to do other exercises. In this article, you have the answer to the question, how to build a strong core? Be sure to keep the right form or should I say the quality of exercising, that’s more important than a lot of reps. Try to include those into your ordinary workout and be sure to consult with your doctor before doing any kind of exercise.