Core Workouts

Core Workouts: Building the Engine of Your Body

Core workouts are specifically designed to make the muscles in your abdomen, obliques (your sides), and lower back much stronger. These muscles form the foundation for almost every move your body makes. Whether you're lifting weights, going for a run, or even just sitting at your desk, your core helps stabilize your spine and supports your balance, posture, and overall power. Having a strong core makes you better at sports, lowers your risk of getting injured, and helps give you a toned, tight midsection. These workouts are great for all fitness levels and can be done anywhere—with or without equipment.

What Your Core Includes

• Rectus Abdominis (those 'six-pack' muscles)
• Transverse Abdominis (the deepest layer of your abs)
• Obliques (the muscles along the sides of your waist)
• Erector Spinae & Lower Back
• Hip Flexors & Pelvic Muscles

Step-by-Step Core Workout Guide

1. Crunches (Upper Abs)

Steps:
• Lie on your back with your knees bent and your feet flat on the floor.
• Place your hands gently behind your head or cross them over your chest.
• Lift your upper back off the floor by really using your abdominal muscles.
• Lower yourself back down slowly without completely relaxing your abs.

Tip: Don't pull on your neck—focus on squeezing your abs instead.

2. Leg Raises (Lower Abs)

Steps:
• Lie flat on your back with your legs stretched out.
• You can put your hands under your glutes for a little extra support.
• Slowly raise your legs up until they're at a 90-degree angle, keeping them straight.
• Lower them back down without letting them touch the floor.

Great for: Really targeting that stubborn lower belly area!

3. Russian Twists (Obliques & Core Rotation)

Steps:
• Sit on the floor with your knees bent and your feet lifted slightly off the ground.
• Lean back a bit and clasp your hands together, or hold a weight if you want.
• Rotate your torso from side to side, trying to tap the floor on each side.
• Do 3 sets of 10–12 repetitions.

Optional: Use a medicine ball or a dumbbell to make it more challenging.

4. Planks (Full Core Stability)

Steps:
• Get into a forearm plank position.
• Keep your body in a straight line from your head all the way to your heels.
• Tighten your core and hold for 30–60 seconds.

Focus: Don't let your hips sag or your butt stick up—good form is key!

5. Superman Hold (Lower Back Activation)

Steps:
• Lie face down with your arms stretched out over your head.
• Lift your arms, chest, and legs off the ground all at the same time.
• Hold for 5–10 seconds, then gently release.

Repeat: Do 3 sets of 10–12 repetitions.

Sample 10-Minute Core Circuit (No Equipment Needed)

Complete 2–3 rounds:

• 20 Crunches
• 15 Leg Raises
• 20 Russian Twists (each side)
• 30-sec Plank
• 12 Superman Reps

Rest for 30 seconds between each round.

Core Training Tips

• Work your core 2–4 times a week, not every single day—your abs need time to rest and rebuild too.
• Combine your core workouts with cardio and eating clean to help reduce belly fat.
• Include compound movements (like squats and deadlifts) in your overall routine, as these naturally engage your core.
• Try to mix both static (holding like planks) and dynamic (moving like crunches, twists) exercises for a well-rounded approach.