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Exercise to improve your core strength

 

Exercise to improve your  strength

 

1 Plank:

    • Start in a push-up position with your hands directly under your shoulders.
    • Engage your maintain a straight line from   head to heels.
    • Hold the position for as long as you can, gradually increasing the duration as you get stronger.
      • plank core strength

 

2 Crunches core strength:

  • Lie on your back with your  knees bent and feet flat on the floor.
  • Place your hands behind your head, but avoid pulling on your neck.
  • Lift your shoulders off the ground, engaging your 
  • Lower back down without letting your lower back arch.

 

3 Russian Twists:

  • Sit on the floor with your knees bent and feet flat.
  • Lean back slightly and lift your feet a few inches off the ground.
  • Rotate your torso to one side, then the other, touching the ground beside you with each twist core strength.

 

4 Leg Raises:

  • Lie on your back with your legs straight.
  • Lift your legs off the ground while keeping them straight.
  • Lower them back down without letting them touch the ground.

 

5 Mountain Climbers:

  • Start in a plank position.
  • Bring one knee towards your chest, then switch to the other leg in a running motion.
  • Keep your core engaged and maintain a steady pace.

 

6 Bird Dogs:

  • Start on your hands and knees in a tabletop core strength position.
  • Extend one arm and the opposite leg simultaneously while keeping your back straight.
  • Return to the starting position and switch sides.

 

7 Bicycle Crunches: core strength

  • Lie on your back with your core strength hands behind your head.
  • Lift your legs off the ground and bring your knees towards your chest.
  • Rotate your torso, bringing your elbow towards the opposite knee in a pedaling motion.

 

8 Hollow Body Hold:

  • Lie on your back with your arms and legs extended.
  • Lift your legs and upper body off the ground, creating a slight “U” shape.
  • Hold the position, keeping your core engaged.

 

9 Quadruped Leg Lifts:

  • Begin in the quadruped position.
  • Keeping your knee bent at a 90-degree angle, lift one leg straight out to the side, then lower it back down.
  • Repeat on the other side..

 

10 Quadruped Rocking core strength:

  • Start in the quadruped position.
  • Gently rock your body backward, sitting back towards your heels, and then return to the starting position.

 

11 Fire Hydrants:

  • Begin in the quadruped position.
  • Lift one leg out to the side, keeping the knee bent at a 90-degree angle (similar to a dog lifting its leg at a fire hydrant).
  • Lower the leg back down and repeat on the other side.

 

12 Quadruped Opposite Arm and Leg Reach:

  • Start in the quadruped position.
  • Lift and extend your right arm straight out in front of you while simultaneously extending your left leg straight back.
  • Hold for a moment, then return to the starting position and switch sides.

 

12 Standard Bridge:

  • Lie on your back with your knees bent and feet flat on the floor. Your feet should be hip-width apart.
  • Place your arms at your sides, with your palms facing down.
  • Engage your core and squeeze your glutes as you lift your hips towards the ceiling.
  • Keep your shoulders on the ground, and create a straight line from your shoulders to your knees at the top of the bridge.
  • Hold the bridge position for a moment, then slowly lower your hips back down to the starting position.

 

13 Single-Leg Bridge:

  • Start in the standard bridge position.
  • Lift one foot off the ground, extending your leg straight out.
  • Perform the bridge by lifting your hips, using only the grounded foot for support.
  • Hold for a moment, then lower your hips back down.

 

  • 14 Bridge with Leg Raise core strength

  • Begin in the standard bridge position.
  • Lift one leg straight up towards the ceiling while keeping the other foot on the ground.
  • Hold for a moment, then lower the lifted leg back down.
  • Switch legs and repeat.

 

15 Bridge with Marching: core strength

  • Start in the standard bridge position.
  • Lift one knee towards your chest, then lower it back down.
  • Lift the opposite knee towards your chest, creating a marching motion while maintaining the bridge position.

 

16 Bridge with Pulse: core strength 

  • Get into the standard bridge position.
  • Once your hips are lifted, perform small pulsing movements by lowering and lifting your hips slightly without touching the ground.

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