5 Strength Training Exercises For Improving Your Core

If in case you did not know, strength exercises are a great way to build your core. There are many exercises that you can do to add strength to your core and below in this article I have covered a few exercises that will help you develop your core strength.

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If you’re planning to get ramp it up and get some tools. Then you do need a few barbells, a power rack (Read about the best power racks) and some weight plates to get started with core exercises like deadlifts and squats.

All the exercises mentioned here you can do from your home and won’t have to go to the gym daily.

L Seat

For the L seat exercise you will have to begin by being seated in an L pose which means that you should sit with your legs stretched out and your feet relaxed. Keep your back straight and put your hands on the ground near to the torso.

Now what you have to do is pick your hips of the floor and then keep it in the air for about 5 seconds and then put it back down. Do this about 5-6 times.

Rotational Push Ups

This exercise is very similar to a normal push up the only difference being that every time you come back in the push up pose you just have to rotate your body in the right direction and stretch out your right arm over your head, making a T shape with your hands and torso. Now move back into the normal push up pose and do a push up and then repeat this exercise with your left hand.

 

Flutter Kick

For this exercise you have to begin by lying down on your back. Keep your hands to your side with your palms facing towards the floor. Now what you have to is, with your legs stretched, raise your heels off the ground to about 5-6 inches and then make a few tiny but fast up and down movements with your legs. Just make sure the core remains committed. Continue to kick for a minute before moving on.

Dynamic Prone Plank

For this exercise you will need to begin in a normal plank position. Once you are in the plank position you will have to lift your hips as high as you can and then put them back down. Carry on doing this motion for as long as you can. While doing this exercise just remember to keep your back straight. Also make sure that your hips do not droop at all.

Russian Twist

For this exercise you will have to be seated on the floor. While you are seated you need to keep your knees bent and also your legs close to each other. Your legs should also be above the ground at least a few inches. Your back should be at 45 degrees. Now move your hands from one end to another in a twisting motion quite slowly because the slower you twist your hands the more impact it will have on your hands. Keep on twisting your hands for as long as you can before stopping it.

5 Core Workouts You Can Do with a Resistance Band

Resistance bands are really good exercise equipments. They are easily available and are as efficient as any other exercise equipments. In case you already have one, below in this article I am going to provide you with a few resistance band exercises that will help you make your core stronger.

Resistance Bands

If you still don’t have a set of resistance bands then you should probably get one soon. Here’s a list of some of the best resistance bands reviewed under different categories.

Kneeling Crunch

For this resistance band exercise you will have to fix the band to a slightly high place like a door or even a cable column would be good enough. Once you have found the right place all you have to do is firstly kneel down and catch each end of the band. Now put your elbows out till your shoulder levels and begin crunching down near your hips, contracting your abs. Make sure you engage your abdominals. Move back to your starting place at a slow pace. Continue this for about 8-10 crunches.

Wood Choppers

For this exercise you will have to act like an axe man or woman. Here too you will need to fix the band at a slightly higher position. Once that is done with your right side towards that position catch the lose end of the band with your hands extended over your head.

Now smoothly pull the band down to your front close to your knees while twisting your right hip and placing your back foot correctly. Continue doing this at least 8-10 times.

Anti-Rotation Band Walkout

For this exercise fix the band unto a support or a cable column that is placed a little below your chest. Catch the free end of the band and squat to an athletic position while creating some tension on the band.

While grabbing the band with both arms extend them in front of your chest, tightening your core. Keep moving laterally till the band cannot stretch any more. Now slowly return to initial pose. Continue this 8-10 times.

Reverse Crunch

Fix the band on a slightly lower area and then lie down on your back. Bend your knees at a 90 degree angle and tie the band around your feet and start moving them backwards so that it creates tension.

Make sure your abs are tight and that you keep your back straight while your abdominal muscles contract. Now smoothly return to the initial pose and continue doing this exercise for about 10-15 crunches.

Russian Twist

For this exercise you will need to be seated on the floor with your legs stretched out. Now wrap the mid portion of the band at the bottom of your legs and catch the handles in each of your hands. Now bend your knees a little while keeping your legs on the ground and lean backwards at a 45 degree angle.

Now turn the band by moving your left hand across your body and your right hand close to your right hip. Now you need to get the band close to your right hip and then return to the initial pose. Continue doing this for at least 10-15 times.

5 Strength Exercises for your Shoulders and Arms

Many of you may not know but strength exercises are not just for your body. There are strength exercises that aim to enhance specific body parts too like your arms and shoulder.

Below in this article I have covered a few strength exercises that will help you improve the strength of your arms and your shoulders that you can do quite easily from your home itself.

Triceps Dip

For this exercise you will to find a step or a bench. Once you find it sit on the ground but close to bench or step you have found.

When you sit make sure your knees are bent. Now hold the edge of the bench or step and straighten your hands.

Then again bend your arms to a 90 degrees angle and then again straighten them out while your heels push closer to the floor. Do this for at 10-15 times before moving on.

Diamond Push up

For this exercise as the name suggests you will have to do push ups but the only difference here is that your hands are placed in a diamond shape which mean that you need to place your hands in such a way that your thumbs and index fingers touch each other.

The change in the position of your hands will provide your triceps the additional burn they need and will help strengthen them even more.

Boxer

In case you are a boxing fan you will definitely like this strength exercise. Here you will have to start by standing while keeping your hips and legs slightly apart and knees slightly bent.

Now you just keep your elbows in and stretch out the right arm in the forward direction while keeping your other arm back. Now change to the other arm and punch again. You should punch at least 10-15 times with each of your arms.

Shoulder Stabilization Series (I, Y, T, W O)

I agree this may seem a little weird at first but trust me you can do it quite easily once you understand what you have to do.

For this exercise you will need to lie down on the floor on your stomach and stretch out your arms above your head with your palms touching each other.

Now all you have to do is move your arms in way that they form each of the letters mentioned above.

 


Arm Circles

If you still remember your PE classes then you will find this relatively easy but in case you don’t there is nothing to worry about. All you have to do here is stand with your hands stretched by your sides.

Make sure they are perpendicular to the torso. Now move your hands in a way that they make clockwise circles. Make sure you do it slowly. Continue doing this for about 25 seconds. Then move it in an anticlockwise direction for the same period of time.ac2-1024x1024

5 Strength Training Workouts for Your Chest and Back

Most of you out there may not be aware of the fact that strength exercises can help you build and strengthen your chest and back in a relatively easy and also efficient way.

Below in this article I am going to provide you with a few exercises that don’t need you to go to gym daily and can be done as and when you like from your home itself.

Basic Push ups

There is a reason the push up is such a popular exercise. Many of you may know how to do it but in case you don’t note that you have to begin by placing your shoulder and hands slightly apart.

Keep your legs stretched and hip slightly apart and your core tightened. Now you just have to bend your elbows until your chest touches the floor and then push upwards. Do this 10 times to begin with and increase it as your strength grows.

Push-Ups

Dolphin Push ups

Very similar to the normal push up, here you will need to begin in dolphin like pose which means down dog pose with your elbows touching the ground. Now all you have to do is lean ahead.

While leaning ahead lower your shoulder until your head is above your arms. Now pull your arms up still you reach the starting position.

Contralateral Limb Raises

Trust me this one is not as difficult as it may actually sound. To begin you will have to lie down on your stomach with your hands extended and your palms facing each other. Now slowly raise one of your hands 2-4 inches above the ground but make sure it is straight and also do not rotate the shoulders and keep your head and also your torso stable.

Now all you have to do is stay in that position for a few seconds before putting your hand down. Now in the same way raise your other hand. Do this at least 5-10 times before moving on.

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Donkey Kick

Well if you have a wild side then this is the exercise you should probably bring it out for. For this exercise you will need to begin in a push up pose. Just make sure that your legs are close to each other and that your core is tight.

Now all you will have to do is kick both of your legs into the air while keeping your knees bent, reaching your legs back close to the glutes. Now when go back to the original position try to do it as slowly as possible. Continue the donkey kick exercise 5-10 times.

Superman

If you wanted to feel like superman here is your chance. For this exercise you will need to lie down on your chest with your hands and also your legs stretched out.

Now lift your hands and your legs to make a small curve in your body. Just remember not move your torso. Do this at least 5-6 times.

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