20-Minute Core Workout - 7 fast, effective exercises to build your core strength

 Get a Stronger Core in Just 20 Minutes with These Effective Exercises:

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Developing a strong core is similar to building a strong set of muscles; you need an effective regimen. This 20-minute core workout has both—difficult exercises that will challenge your core in a short amount of time that can be added to the end of any workout or finished on its own.

Your spine and pelvis are supported and stabilised by strong core muscles, which also improves athletic performance and lowers the risk of low back pain.  Your stability and balance will increase, reducing the likelihood of a fall and injury. 

What is Core?

A complex group of muscles that go far beyond your abs make up your core. These intertwined muscles, which extend from the diaphragm and pelvis to the back and hips, give your upper and lower bodies strength and stability. 3 They consist of the obliques, pelvic floor muscles, transverse abdominals, and erector spine muscles.

This routine's seven exercises, each of which has a video demonstration, are suitable for both beginner and advanced athletes. The exercise is excellent as a warm-up as well. For all the workout details, keep reading.

The best equipment for core strength and stability has been tried, tested, and reviewed. Find out which option would be best for you if you're looking for equipment for your core exercises.

 

Core workouts to try:    

• Plank      
• Side plank    
• V-Sit pose    
• Bicycle crunch    
• Bridge    
• Push-up lat row    
• Skip with a twist  

Plank:

• The plank is the first exercise in the fundamental core workout, which actively works every major core muscle.

• Put your bottom body on your toes and your upper body on your forearms to strike the posture. Keep your abdominal muscles tight and your knees firm. Keep your hips up and avoid allowing your upper back to sag between your shoulder blades.

• As suggested by the exercise's name, your body should be rigid and straight like a plank. Maintain the posture for 15 to 60 seconds while taking slow, even breaths in and out. Do not hold your breath or pant.

• To increase the intensity, extend one arm out in front of you for 10 seconds. Repeat on the opposite side. With each leg, you can repeat the process. Concentrate on using the diaphragm muscles, abdominals, hips, and lower back with each arm or leg extension.

Side Plank:

• The lateral stabilisers, which extend from the ankle to the shoulder, are activated by the side plank. The exercise keeps the obliques in shape and improves lateral hip strength and stability.

• Start in the plank position and move into the pose. Place your upper foot behind your lower foot as you shift your weight to one arm to stabilise your body. You can put your feet together once you're stabilised. Keep your hips from sagging.

• You can raise your free arm towards the ceiling if you're feeling confident. Maintain the pose for 15 to 60 seconds while keeping your core completely under control. Repeat on the other side.

• To enhance the effort, lift the higher leg a few inches and hold it for 10 seconds. On the opposite side, repeat.

V-Sit Pose:

• Exercises for the abdomen that target the rectus abdominis, external obliques, and internal obliques include the V-sit. Additionally, it works the hip flexors.

• Take a seated position on the floor to do the V-sit. Lift your legs to a 45-degree angle and tighten your abdominal muscles as you slowly inhale. If you feel less stable, reach forward to centre yourself or put your hands by your sides.

• Maintain the position for 15–60 seconds. Repeat this two more times after relaxing for 15 to 20 seconds. Increase the pose's duration as you get stronger.

Bicycle Crunch:

• The classic bicycle crunch works almost all of your abdominal muscles at once, including the rectus abdominus and obliques. 

• Lay flat on the floor with your lower back pressed to the floor to perform the exercise. Without jerking your neck, place your hands behind your head. Keep the opposite knee straight while bending one leg to a 45-degree angle.

• The next step is to alternately extend one knee while elevating the other as though you were riding a bike.

• Keep your motions slow and steady as you touch your left elbow to your right knee and your right elbow to your left knee. Do this for 10 to 25 repetitions on each side. Unwind and finish the last two sets.

• Increase the number of reps in each set as your strength grows.

The Bridge:

• The hamstrings, lower back, and gluteus muscles are isolated during the bridge exercise (buttocks). Also, it is a crucial rehab exercise for enhancing spine stability and core strength. 

• To begin the pose, lie flat on your back with your knees bent, your feet flat, and your arms by your sides. Slowly inhale, contract your abs and glutes, and elevate your hips to form a straight line from the knees to the shoulders. Maintain the position for 15 to 60 seconds without letting the buttocks or lower back droop.

• Lift one leg as high as you can and hold it there for 10 seconds to up the ante. On the opposite side, repeat. You can extend the pose's duration as you gain stronger.

Push-Up Lat Row 

• A more challenging workout, the push-up lat row combines a push-up with a dumbbell row. The increased weight not only makes the upper body workout more intense, but it also engages the middle back's latissimus dorsi muscle and the core stabilisers.

• Begin by doing a push-up while holding a dumbbell in each hand. While you inhale, hoist the weight and as you exhale, lower it alternately from one hand to the next. A lighter weight that you can handle from the first rep to the last should be used if you are lowering the weight.

Skip With a Twist

• You might wish to include this final exercise if you use this core workout before an athletic event. The purpose of the skip with a twist is to activate the muscles that enable hip, torso, and spine rotation.

• To perform the workout, locate a level spot with adequate space for 10 complete leaping strides. Start with skipping 10 steps forward (five on each side), swinging your arms freely. You would turn to the right as your right knee rose and to the left as your left knee rose as you moved.

• Keep your core muscles tight but not rigid while you pay attention. Continue doing this until your joints are completely warmed up and relaxed.

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