Top 4 Core Workout Exercises For Quick Results

Top 4 Core Workout Exercises For Quick Results

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Home Page > Sports and Fitness > Fitness > Top 4 Core Workout Exercises For Quick Results

Top 4 Core Workout Exercises For Quick Results

Posted: Apr 28, 2012 |Comments: 0

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The top 4 core workout exercises for quick results are those that use your own body weight for resistance, and are integrated with an all-over-body conditioning routine.

Floor exercises that use your body weight are one of the most effective ways, if not the best way, to bring about rapid change to core muscles. When we speak of core exercises, we are referring to a workout that engages all major muscle groups, from the pelvic region, beyond the abdominals, towards the thoracic (chest) region, and includes the back muscles.

Primarily you are lifting a percentage of your own weight to increase stability and build muscle core. With some targeted core workout exercises gravity is an additional agitator to speed up results.

In performing core exercises prepare for a challenge, away from the basic “crunch” routine.  If you are a beginner, plank exercises with extended variations, may seem exceptionally daunting. For this reason bodyweight push-ups and plank combinations are geared towards individuals who are at a higher fitness level to prevent injuries.

Top 4 Core Workout Exercises

Start exercises with 2 minutes of light stretches and warm up exercises to increase blood flow and flexibility in the joints muscles.

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A floor mat is recommended, though not required.

Number 1: Elbow Plank Combo
3 Variations/50 Sec Count
•    Get into a regular plank position on elbows and toes.  Tighten abdominals, keep back straight and neck aligned
•    Hold position for a count of 10 seconds
•    Lift right leg up in the air for 10 seconds
•    Return to starting plank
•    Transition to left leg and repeat for another 10 seconds
•    Return to starting plank
•    Transition into knee-to-chest exercise, alternate each leg for a count of 20 seconds.

Rest for 10 seconds; start next exercise. Number 2: Crocodile Crawl (Push-Up Position with Hand Crawl)
30 Second Count
•    Begin in push up position
•    Lower torso just inches away from the floor (don’t sag), hold for 10 seconds
•    In the same lowered position crawl hands to the right, adjust legs to regain neutral position, hold for 10 seconds
•    Repeat on the left, holding for another 10 seconds.

Rest for 10 seconds; continue with next exercise.

Number 3: Burpee
10 -20 Counts
•    Begin in squat position with hands on floor in front of you
•    Kick your feet back to a push up position
•    Do one push-up
•    Immediately return your feet to squat position
•    Leap as high as possible from squat position
•    Repeat 10 – 20 times

Rest for 10 seconds; continue with next exercise.

Number 4: Side Plank Variation
20 Count each side
•    Lie on left side feet together. Left hand on the floor for support and right hand behind head, push off from hip to side plank position, body aligned
•    Hold for 20 seconds
•    Repeat on right side
•    For more challenge lift the top leg off the ground. Try to keep balanced. Do not sag. Repeat
End entire workout with stretches. For best results, perform core exercises every other day in-between cardio exercises.
The plank is a good example of an isolation exercise used for developing core strength, and it really works!

The best part about a core workout is the freedom it gives in starting your exercise, anytime, anywhere and leaves little room for excuses.


About the Author:
Margaret Le Monnier has over 20 years-experience as a qualified natural health professional in the UK. She is now writing articles for a website solely devoted to bringing a comprehensive range of natural health advice to everyone. To find out more about core workouts visit her website at Natural Health 4 Life.
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