The best exercises for a stronger core
A strong core is the foundation of a healthy and functional body. The muscles in the core help to support the spine, improve posture, and provide stability for movement. If you want to build a stronger core, here are some of the best exercises you can do:
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Plank: The plank is one of the most effective exercises for building core strength. To perform a plank, start in a push-up position, with your hands directly under your shoulders and your feet hip-width apart. Hold your body in a straight line from your head to your heels, engaging your abs and glutes. Hold the position for 30-60 seconds, and then release.
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Side plank: The side plank is a variation of the plank that targets the oblique muscles on the sides of the abdomen. To perform a side plank, start in a plank position and then shift your weight to one side, stacking your feet and raising your top arm towards the ceiling. Hold the position for 30-60 seconds, and then switch sides.
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Bicycle crunch: The bicycle crunch is a great exercise for targeting the rectus abdominis, the "six-pack" muscle. To perform a bicycle crunch, lie on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground, and then bring one knee towards your chest while extending the other leg out straight. Twist your torso to bring your opposite elbow towards your knee, and then switch sides.
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Dead bug: The dead bug is a gentle exercise that targets the transverse abdominis, the deep muscle that wraps around the abdomen. To perform a dead bug, lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the ground, and then return to the starting position. Repeat on the other side.
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Russian twist: The Russian twist is a great exercise for targeting the oblique muscles. To perform a Russian twist, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground. Twist your torso to one side and then the other, tapping your hands on the ground on either side of your hips.
Incorporating these exercises into your fitness routine can help you build a stronger, more stable core. Remember to start with a few reps and work your way up gradually, and always focus on proper form to avoid injury.