The core muscles are commonly mistaken for the abs. In reality, the abs are only part of your body's core. The core also includes the obliques, which are situated on the sides of the stomach, the erector spinae, which are situated in the lower back and the glutes, the butt muscles. The best plan of attack to work your core is to involve all of these muscles. With some exercises, you can work more than one at a time.
Step 1
Lie face-down on your stomach to do prone leg lifts. These work your glutes and hamstrings simultaneously. Rest your forehead on your hands and move your legs together behind you. Raise your right leg in the air and squeeze your glutes forcefully. Lower your right leg as you lift your left leg. Alternate until you've done 10 to 12 reps with each side.
Step 2
Lie on your belly to do planks. Place your forearms flat on the floor and place your legs together behind you. Lift your hips in the air until you have a straight line from your shoulders to your heels. Tighten your abs and lower back muscles and hold for 20 to 30 seconds. Perform the plank on your hands with your arms extended for a variation.
Step 3
Execute a set of side planks to focus on your obliques. Lie on your right side with your right forearm flat on the floor, perpendicular to your body. Stack your legs and place your left hand on your left hip. Push yourself off the floor until you have a straight line from your shoulders to your heels. Hold for 20 to 30 seconds and switch sides. Place your hand on the floor instead of your forearm for a variation.
Step 4
Perform alternating exercises called Supermans for your glutes and lower back. Lie on your belly with your legs straight and together and your arms extended straight in front of your body. Raise your right arm and left leg as high as possible and hold for one second. Lower your arm and leg and repeat with your other arm and leg. Alternate for 10 to 12 reps on each side.
Step 5
Execute a set of bicycle crunches for your abs and obliques. Lie on your back with your legs raised, knees bent 90 degrees and shins parallel to the floor. Place your hands on the sides of your head and raise your shoulders off the ground. Move your right elbow and left knee toward each other while extending your right leg. Reverse the motion and move your left elbow and right knee toward each other. Alternate for 15 to 20 repetitions.
Step 6
Use a stability ball for shoulder bridges. These work your glutes, lower back and hamstrings. Lie on your back, place your lower calves on top of the ball and put your arms out to your sides. Press down on your calves to lift your hips in the air and form a straight line from your shoulders to your heels. Hold for one second, slowly lower your hips down. Repeat 10 to 12 times. Lift one leg in the air when you raise your hips for a variation.
Tips and Warnings
- Perform four or five sets of your exercises and work out three days a week on alternating days.
Things You'll Need
- Stability ball
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