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The Best Core Strengthening Exercises – 4 Easy Excercises You Can Do Anywhere Anytime

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Although you may unknowingly train your core everyday since many if not all exercises incorporate your core, it is still very important for you to hit your core muscles directly because a muscular/well defined core shows both strength and health. Even if you’re naturally lean ancore anatomyd already have 6 pack abs it does not mean that you have a strong core unless you’ve already been training to get those abs. So the only way you’re going to get a stronger core is by consistently and directly training it with the right exercises/technique. Here we will go over the muscles that make up your core which will then be followed up with the four exercises that you’ll be able to do anywhere anytime without any equipment or weights.

The Core

Your core is made up of your abdominal muscles, lower back and obliques. Your abs (known as your 6 pack) run from your lower ribcage all the way down to your front pelvis and the oblique’s (located at the side of your waist) insert from your ribs then end at your hips. The serratus is the smallest core muscle you have and it runs between your front abs/lats.


Now that you understand what muscles make up the core here are the four exercises that you’ll be able to do anywhere and anytime. You must also remember to have a balanced diet with high protein and good sleep to allow the muscles in your core to repair/recover from the training.

Plank

You will start with a regular plank that works your entire abs, lower back and your entire core. The reason why it’s called a plank is because your going to keep your body as straight as a plank/board during the whole exercise. Put your elbows on the surface and your legs out straight, ensure that you do not drop your butt down as that will put a lot of pressure on your lower back and that will end up causing you to have all kinds of lower back pain in the long run.

3 Sets, 45 Seconds Each Set

1 Minute Rest Inbetween Each Set

plank

Reverse Crunch

The reverse crunch targets your lower abs without putting much pressure on your lower back. When performing this exercise remember to keep your feet pointed out and together, your knees also together and the gap between your hamstring/calves must be as tight as possible. Ensure your hands are flat on the surface and make sure to press down with your hands as this will activate your lower abs much more.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

reverse crunch

Alternating Floor Oblique Twist (Russian Twist)

Lay on a mat and make sure your feet are not touching the ground while doing this exercise because that is what will really work your obliques/core. While you twist from left to right your legs will move in the opposite direction slightly, but that’s fine so don’t worry about it. Remember to breathe out while you twist from side to side.

3 Sets 12-15 Reps Each Side

1 Minute 30 Second Rest Inbetween Each Set

russian twist

Advanced Bicycle Crunch

Once you’re laying down on a mat bring one knee up and extend the other leg, then place your hands at the side of your head and bring your elbows towards your knee as you are doing the exercise. Make sure you keep your elbows as wide as possible and hands at the side of your head to keep pressure of your neck. The higher your legs go the easier the exercise will be and the lower your legs are the harder, this hits your abs, obliques, serratus and lower back.

4 Sets 12-15 Reps Each Side

1 Minute 30 Second Rest Inbetween Each Set

bicycle crunch

Do this routine two times a week (3 is most optimal) to fully strengthen your core, if you have anymore questions about training the core then leave a comment below.

10 thoughts on “The Best Core Strengthening Exercises – 4 Easy Excercises You Can Do Anywhere Anytime

  1. Hi there ! Very helpful article. Actually, core exercises are my weakness and I don’t do it most of the time. I also hate planking exercises although I know that it will strengthen my core. One question I’m hoping you can answer is if push ups are enough for the core or do I need to do these 4 exercises ? On the other hand, should I do this everyday or every other day ? I would really appreciate your response.

  2. This article is actually very useful ! Every time I travel or am simply on the go, I’m always in the mood to take a break and work out. Yet half the time I’m away from home, I never have access to a gym or any work-out equipment whatsoever. These exercises you have provided (atlhough they are fairly well known) are really good to keep in mind and can be done practically anywhere. It would be nice to try these out while on the beach :). Awesome post Coach !

  3. Hi there,

    Are these exercise safe for someone who has undergone C-section ? I have already waited 6 months so I guess it’s safe enough ? Hmmm…not very sure, though. Just wanted to make sure they are safe before I try them because they look doable and manageable.

    Appreciate your reply.

    Cheers !

    1. Hey Pitin,

      Unfortunately I cannot give you medical advice since I’m not a doctor, so it would be best to ask your physician/doctor first.

  4. These are some really effective exercises – especially for powerlifters, who need to have strong core 24/7/365.

    Doesn’t matter deadlifting OR squatting, benching OR pressing log – You need core everywhere in order to not break in half under that weight you lift.

    No fluff, no expensive machinery, just down to the basics & stuff that works – They’re free for everyone !

    Plank is one of my all time favorites. What’s yours ?

    I like that sometimes we forget about some exercises & there’s someone who reminds them to us. It definitely is refreshing for me & more weapons that I can add into my arsenal, so to speak.

  5. Working the core is most people’s nightmare, most people often skip these exercises or do not do them enough.

    Variety is what keeps me motivated to do my core workouts, I like your advanced bicycle workout and I’m going to give it a try 🙂

    What type of diet do you recommend for a good core because many people workout regularly, but still can’t get rid of their belly fat.

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