What Goes Into the Best Core Workouts?
There is no area of the body quite like the core. This middle part of the body includes the muscles of the abdominals, obliques, and lower back, as well as some smaller muscles like the serratus anterior and hip flexors. Strengthening and developing the muscles here will enable your body to support heavier weights and improve posture. Core workouts are the key to reaching your goals.
Best Core Workouts
When it comes to building a strong and stable core, there are countless exercises to choose from to put together workouts. However, not all core workouts are created equal. To help you narrow down your options, we’ve compiled a list of the 5 best core workouts, complete with exercises, sets, reps, and rest periods.
Workout 1
3 sets of 10 decline sit-ups, 3 sets of 12 hanging leg raises, and 3 sets of 15 cable twists. Rest for 30 seconds in between sets.
Workout 2
4 sets of 10 windshield wipers, 3 sets of 12 cable rope crunches, and 3 sets of 12 slanted hyperextension bench side bends (with or without extra weight). Rest for 30 seconds in between sets.
Workout 3
3 sets of 10 crunches, 3 sets of 12 hanging leg raises 3 sets of 15 cable twists. Incorporate rest/pause reps by resting for 10 seconds in between each rep within a set.
Workout 4
4 sets of 10 decline sit-ups, 3 sets of 12 cable rope crunches, and 3 sets of 12 body raise. Incorporate drop sets by decreasing the weight by 50% for the last set of each exercise.
Workout 5
3 sets of 10 hanging leg raise, 3 sets of 15 cable twists, and 3 sets of 30-second human flag hold (for advanced trainers). Rest for 30 seconds in between sets.
The workouts above are just a sample of what you can do as part of core workouts. The addition of some lower back work, as long as you aren’t doing deadlifts, that workout, is a good idea for the core as well. Some slanted hyperextensions and kettlebell swings will do the job.
How to Do the Main Core Exercises
The exercises that make up your core workouts should be mixed up regularly to keep the muscles guessing. However, there are a few staples you can constantly rely on. These top core exercises can be done in different ways, so you can keep a lot of variety in your workouts. Some of the best exercises for the core are as follows:
Decline Sit-Ups
Decline sit-ups are a great exercise for targeting the lower abs. To perform this exercise, lie down on a decline bench with your feet secured under the foot pad. Place your hands behind your head or across your chest, and contract your abs to lift your torso up towards your knees. Lower back down to the starting position with control. Aim for 3 sets of 10-12 reps with a rest period of 30 seconds in between sets.
Hanging Leg Raises
Hanging leg raises are a challenging exercise that targets both the lower abs and hip flexors. To perform this exercise, hang from a pull-up bar with your arms straight and your legs extended. Contract your abs to lift your legs up towards your chest, keeping them straight. Lower back down with control. Aim for 3 sets of 10-12 reps with a rest period of 30 seconds in between sets.
Windshield Wipers
Windshield wipers are a dynamic exercise that targets the obliques. To perform this exercise, lie down on your back with your arms extended out to the sides and your legs straight up in the air. Keeping your legs together, lower them down to one side, rotating your hips as you do so. Return to the starting position, then lower your legs down to the other side. Aim for 3 sets of 10-12 reps with a rest period of 30 seconds in between sets.
Cable Twists
Cable twists are a great exercise for targeting the obliques and improving rotational power. To perform this exercise, stand perpendicular to a cable machine with your feet shoulder-width apart. Grasp the handle with both hands and pull it across your body, twisting your torso as you do so. Return to the starting position and repeat on the other side. Aim for 3 sets of 10-12 reps with a rest period of 30 seconds in between sets.
Cable Rope Crunches
Cable rope crunches are a classic core exercise that targets the upper abs. To perform this exercise, attach a rope handle to a high pulley on a cable machine. Kneel down facing the machine and grasp the rope with both hands, pulling it down towards your knees as you contract your abs. Return to the starting position with control. Aim for 3 sets of 10-12 reps with a rest period of 30 seconds in between sets.
Advanced Core Exercises
Other exercises that can be incorporated into your core workout routine include slanted hyperextension bench side bends with or without extra weight, body raises, and human flags for advanced trainers. These exercises can help to further target the obliques, lower back, and overall core strength.
High-Intensity Techniques
To take your core workouts to the next level, try incorporating high-intensity techniques like rest/pause reps, drop sets, and supersets. Rest/pause reps involve performing a set to failure, resting for 10-15 seconds, then performing a few more reps. Drop sets involve performing a set to failure, then immediately reducing the weight and perform another set to failure. Supersets involve performing two exercises back-to-back with no rest in between.
Quick Sets in Between Other Muscle Groups
If you’re short on time but still want to squeeze in some core work, try doing a quick set of an exercise for the core in between sets for other muscle groups like the chest or quads. For example, do a set of hanging leg raises in between sets of bench presses or a set of cable twists in between sets of squats. This will help you maximize your time in the gym while still getting a solid core workout.
Keys To Success
Incorporating these 5 best core workouts, along with high-intensity techniques and quick sets in between other muscle groups, can help you build a strong and stable core. Remember to always use proper form and control when performing these exercises, and gradually increase the intensity and weight as you progress. When it comes to the number of sets, reps, and rest periods, it’s important to listen to your body and adjust accordingly. If you’re just starting out, aim for 2-3 sets of 10-12 reps with a rest period of 30 seconds in between sets. As you progress and become more comfortable with the exercises, you can gradually increase the number of sets and reps, and decrease the rest periods.
Summary of the 5 Best Core Workouts
In summary, the 5 best core workouts include decline sit-ups, hanging leg raises, windshield wipers, cable twists, and cable rope crunches. Incorporating high-intensity techniques and quick sets in between other muscle groups can help you maximize your time in the gym and further target your core muscles. Remember to always use proper form and gradually increase the intensity and weight as you progress. With dedication and consistency, you can build a strong and stable core that will support you in all areas of your fitness journey.
Remember to always use proper form and adjust the sets, reps, and rest periods based on your fitness level and comfort with the exercises. Incorporating these core workouts into your fitness routine can help you build a strong and stable core.
