Want a stronger core? See how these top exercises can help you get toned abs and try this during your next gym session.
1. Dead Bug
Make sure your lower back is pressed firmly into the ground. You can roll a thin towel and place it under your lower back to feel where you need to press down on. Exhale fully as you lower your right arm and left leg. Brace your core! Keep your neck relaxed. You might want to rest your head on a pillow or rolled-up towel for support. Repeat, switching arms, and legs. Keep it slow inhale deeply, exhale fully and slowly, and keep pressing your lower back into the ground. Extend and retract with control.
2. Side Plank With Cable Hold
Load a light weight onto the cable machine, slide the carriage down to a low setting, and position yourself a few feet from the machine. Take cable handle in left hand and come into a side plank on right forearm, bracing core and stacking feet. Extend left arm so body forms a T shape. Hold for 30 seconds, then repeat on the other side.
3. Ball-Bar Twists
Lay back on a big ball, keeping your glutes active and your pelvis scooped up toward the sky a bit. Holding a weighted bar, slowly twist your torso from side to side. The movement doesn’t have to be dhttps://overfiftyandfit.com/stronger-abs-exercises-firm-core-muscles/ramatic. No momentum; initiate from the core. 10 each side (20 total).
4. Incline Reverse Crunch
Crunches are like Nickelback — incredibly popular but most people agree they stink. But throw in some incline (gravity!) and reverse the movement and you’ve got a whole new challenge. HOW TO DO IT: Lie faceup on an incline bench with your hips lower than your head, your body forming a straight line from head to heels. Grab the bar behind your head for support or grasp the sides of the bench. Lift your knees toward your chest. Slowly lower your feet toward the floor and repeat.
5. Bicycle Crunches
Lie on your back and place your hands behind your neck, lightly supporting your head. Twist to bring your right elbow to your left knee, keeping the right leg elevated off the ground. With control, twist and switch legs. Keep this movement controlled and pause during each twist to emphasize oblique involvement. Do 20 repetitions per side.
6. Weighted Russian Twists
A great exercise to build up your obliques. This will also serve as a stabilizing exercise as your lower back also gets involved in the workout, making it overall a great exercise. Probably the best oblique movement, so if you want some strong and toned obliques, make sure you include this exercise!